? Teacher Shanshan 10.29 started the group. As friends from far away receive ventilators one after another, the group members of 1 1.7 begin to clock in. I clock in from 1 1.9. Why? Because I need to observe. Actually, I got the ventilator and brought it back from Wuhan on 2 1. I had been practicing before punching in the group, but I followed the instructions at that time, and I felt so unsure. But I had a problem with my previous breathing mode and didn't want to go into the wrong mode again. Therefore, I am especially grateful to the teachers for establishing this group, fully mobilizing everyone to practice every day and actively punching in and sharing. The following is my practical experience for more than a month:
1. Almost anyone can practice with a ventilator: from the elderly to the children, there are pregnant women, see the pregnant woman mm and the small basin friend in the picture below, and the grandfather in the publicity photo;
2. Initial practice from supine position +0 gear+nose clip: move the center of gravity and activate the diaphragm at the lowest gear. It will be easy without nose clip, but the role of ventilator will not be discounted;
3. It is normal to have tinnitus or phlegm in the early stage: I have it, and several small partners in the group have this description. Don't worry, it will be normal after adapting for more than a week, but don't drum your cheeks;
4. About 30 breaths is enough at the beginning, and it may be interrupted several times: don't worry, focus on experience, don't be tired;
In the initial stage, more than 99% of SCM is compensated: at the beginning, most of my friends and I will mention SCM compensation. 10 days later, Jiajia children's shoes finally @ ya ya ya, is this SCM compensation related to deep muscle weakness in the neck? The teacher's reply is as follows:
Did you get it?
7. The upper trapezius muscle will also compensate for tension: this may vary from person to person. Because of the work pressure of the previous seven or eight years and the wrong strength of yoga pose, I practiced the trapezius muscle on the nerve. This is not correct, we should loosen it first;
8. Timely adjustment: When punching in the middle stage, we found that everyone inadvertently rose from 0 to 2, from static supine position to various dynamic postures such as sitting and squatting. So I added it to 1.5 bit by bit to experience it, and I prefer sitting posture because I can practice anywhere. But I found that my SCM and upper trapezius were getting more and more nervous. After communicating with Jia Jia, I found myself completely in a misunderstanding. Therefore, in the more than 20 days of punching in, I copied the study friends of the group little by little every day, studied their learning direction, and slowly adjusted my strategy of following the ventilator practice direction:
A. Before breathing machine practice, roll the whole body with a foam shaft and then cooperate with a massage stick: it will last for more than 1 hour, because I feel that my thighs are thick and blocked, and I want to stovepipe my legs;
B. release SCM and upper trapezius muscle manually; 10- 15'
C. neck flexor activation exercise; 10- 15'
D. Re-breathing machine exercise, from 0-position supine static exercise: At this time, 0-position has no feeling, but I will first practice 10 group, and then transition to 0.5 position, and then find that 0.5 position is the most suitable for me at that time, so I will keep practicing here for a long time, so I am not worried. ...
E. Instead of practicing the ventilator for punching in, you should integrate the ventilator practice into your regular practice: if you have something to go out in the future, you won't have enough time to practice abc, so you won't practice the ventilator without quality!
8. There are many advantages:
A. Establishment of self-correct breathing mode: At present, intra-abdominal pressure breathing can be carried out anytime and anywhere, and the gas flow on both sides of groin and waist and the floating ribs on the back can be fully understood; Exhale will also reduce ribs and maintain intra-abdominal pressure;
B. Better guide members to practice breathing: Today, a postpartum mm did not inhale enough and shrugged her shoulders seriously. According to my previous experience, I first did a small exercise of muscle relaxation+neck flexor activation+shoulder and neck repair, and then I did a breathing exercise, so I didn't shrug my shoulders, and inhaling with auxiliary reminders became better and better.
C. Bellybutton circumference from 7 1cm to 68cm, decreased by 3 cm;
5cm above the navel (almost the thinnest part of the waist) was reduced from 68cm to 64cm.
D. The rectus abdominis was separated from 2 fingers to 1.2 fingers: More than 4 years after delivery, the rectus abdominis was still separated from 2 fingers in the middle of navel, and the recovery movement was increased. It's only 1.2 now, but I still think it's better to need a friend's help to fix it.
E. vest line appears: everyone who knows me knows that I don't like to practice belly rolling or flat plate. There are many reasons why I don't pursue vest line. There has never been a vest line before, so one day I accidentally observed the ventilator practice in the mirror, and the vest line actually appeared, which was a surprise. Today, when I was making a comparison chart, I was still speechless about 10 month's stomach. ...
F. Improvement of gastrointestinal function: Haha, now poos are arranged in rows, which is more regular than before. ...
The following are the benefits and precautions that the teacher said first. Besides point 6, it will take several years to verify these benefits. Other friends in the group have some experience and some screenshots (I don't have much experience, such as sleeping, taking my baby to sleep before 10 every day and sleeping with me);
There are also these precautions, which you may not fully understand at first, but you can also understand during the one-month punching process or after-the-fact review. So I am especially grateful to the teacher for urging me to write this summary and review it again. I also thank Jiajia children's shoes for their accompanying suggestions.
Also attach some pictures to understand the importance of breathing. ...
Finally, I wish you all a happy New Year's Day!