How to relax the muscles of the body. How to relax the muscles of the back Relax the muscles of the body

The main CAUSE of most problems with the SPINE is muscle spasms. And in a spasmodic state, they often stay for years, being at the same time a catalyst for the formation of a blockade of the intervertebral discs. A spasmodic muscle compresses the blood vessels, and unbearable pain arises, which we will teach you how to cope with.

Muscle spasms are the main cause of back problems. And the most surprising thing is that they often stay in a spasmodic state for years. Anything can wake up a sleeping monster: an awkward turn, a sudden movement, a slight overexertion, a wrong dream. The main way to relieve tension from the muscles is the correct stretching of the spine, during which the space between the discs increases, they fall into place and stop actively pressing on the nerve roots. So in the tissues, the nutrition provided by the pinched vessels is normalized.

To get rid of unpleasant symptoms, you can resort to one of the following methods:

• Pulmonary respiration
• Massage
• Heat treatment
• Sauna
• Some Helpful Tips on the Science of Muscle Relaxation

Pulmonary respiration

Allows you to quickly relax the spinal muscles and get rid of pain. Inhale, tighten and relax as you exhale. After, without straining, take a breath, as you exhale, try to relax as much as possible in the area of ​​​​active pain.

Maximum voltage. With all your strength, strain the spasmodic area for twenty to thirty seconds. Relax as you exhale.

Massage

To relax the back muscles, special vibration massagers are used or the procedure is carried out manually using ice cubes. Cooling the affected areas relieves pain and relieves tension. Massage the sore spot with smooth circular movements. As a result, at first the vessels narrow, then they expand, which gives the effect of the desired muscle relaxation and restoration of the blood supply to the affected area.

Heat treatment

This method will give effective results from the third day of treatment - that is how long it takes to reduce pain and swelling. Warming the affected area increases blood flow to it. Thermal procedures are carried out 5 times a day, using heated towels. One, wetted with hot water, wrapped around the diseased area, wrapped with cling film on top and wrapped with a dry towel. The compress is left for twenty minutes.

Sauna

A visit to the steam room has a positive effect on many problems with the back and spine, thanks to the hot air, the blood supply to the affected muscles improves and promotes their relaxation.

It is equally important to be able to properly relax the muscles of the neck, because, according to Eastern teachings, it is a bridge between the mind and body, because the neck-collar region is responsible for the movements of the arms and head, the main arteries, eight large nerves and the spinal canal pass through it. Of course, with overstrain and spasm of some muscles, the blood supply is disrupted, resulting in headaches and a feeling of discomfort in the shoulder girdle. Below are five simple exercises that will help minimize unpleasant symptoms:

• Tilt your head forward until it stops, then fold it back
• Slowly turn your head to one side, then to the other
• Perform head tilts in turn to both shoulders
• Put your hands on your forehead and, resisting, tilt your head
• Take dumbbells weighing two kilograms, keep your arms down, while raising and lowering your shoulders

Perform the complex twice a day for five repetitions.

5+ simple exercises for effective relaxation

• Stand up straight, put your hands on your belt and raise your shoulders in turn.
• Starting position - standing on all fours. Press your chin to your chest, pull your back up.
• Put your hands on your belt, turning your elbows forward. The chin is pressed to the chest. Arch your back and round it like a cat.
• Lie on your stomach, place your hands on your hips, bring your straightened legs together and try to reach with your feet as high as possible. At the maximum point of tension, linger for two seconds.
• Remaining in the same position, join your hands in the castle. Raise your head and lift your shoulders off the floor, while trying to reach your feet with your hands. Lock the position for two seconds.
• Lie on your back, press your knees to your chest and clasp your hands, stretch your head towards them and freeze for a few seconds.

• In addition to physical education, there are a number of simple rules that will help you reduce the load on your back and relax tight muscles.
• With a sedentary lifestyle, organize yourself the right chair with the ability to adjust the position of the lower back.
• Keep your head straight without lowering or lifting your chin. Set the computer monitor at eye level.
• When working for a long time, be sure to take small breaks to warm up. Once an hour, take a walk around the office, walk the floors on foot, bend and stretch.

• Wrap your neck with a scarf in cold and windy weather.
• Sign up to the gym for physiotherapy exercises or work out at home with a fitball. A large article on the Life Reactor website is devoted to a set of exercises for unloading the back with the help of a gymnastic ball.
• Hang from a bar whenever possible, or better yet, set it up at home. In a hanging position, the spinal muscles relax, and the vertebrae fall into place, so there is no better exercise for the spine.
• Eat right and fully, walk more and sleep for at least seven hours, while choosing an orthopedic pillow and mattress for relaxation.
• If you cannot cope with pain on your own, seek help from a professional chiropractor and do not get carried away with self-treatment.
• Be afraid of stress! They are the cornerstone of excessive tension of the spine.

Do not exercise if the pain becomes unbearable.published.

P.S. And remember, just by changing your consciousness - together we change the world! © econet

Bartzok course against pain and tension

We consider in detail the different ways of relaxation physical education, designed to relieve muscle tension and sensations of pain in the muscles. You can also relieve muscle tension and muscle pain with special biologically active texts, as well as directed audio recordings (links at the bottom of the page).

Feeling warm.

The most well-known way to relieve muscle tension and muscle pain is to warm the desired area of ​​the body. For example, using a pepper patch, a hot compress, or burning ointments.

However, for relaxation of deep-lying or large muscles, this is hardly applicable. A steam bath or hot shower is widely used. But you won't use them in the office. If your muscles are sore or overly tense, try mentally warming the tense area. With a little practice, a feeling of warmth, and with it relaxation, will come quickly. This means that you can quickly relieve muscle tension and muscle pain, using nothing but your own thoughts and memory.

It's hard to remember something you've never done. But, if you have already applied a pepper patch, a hot compress or a suitable ointment to the place of pain in the muscles, and this brought you relief, the sensation of spreading warmth, and the cessation of pain with it, remained in your memory. You don't have to be a psychic to remember your own feelings. But you need to try to remember these feelings as vividly as you can. Only in this way will you be able to relieve muscle pain. The first time you have to rummage through the memory, the next - it will take moments.

If your muscles are hurting now, visualize clearly the warmth in the place where the muscles hurt, and when you really feel it, intensify it to a feeling of very hot, feel how it expands, capturing neighboring areas. And your pain will dissolve in this warmth. You will be able to relieve muscle pain, because the muscles will relax, having received a signal to relax from the nervous system. Using the image of heat to transmit the command, your mind will give such an instruction to the nervous system.

If your muscles hurt, to relieve muscle pain, read the biologically active text "Sunshine Heat". Using your memory and your mind, reading a text will do the same but teach you how to relieve muscle pain faster.

Exhale through the sore spot.

This way to relieve muscle tension and muscle pain is promoted, for example, by Guy Hendrix. Imagine that the air you exhale is directed to the exit not through the nose, but through the place where the muscles hurt or strong muscle tension is felt.

When we fill the lungs with air, the muscles contract and push the ribs apart, increasing the volume of the chest cavity (thoracic breathing) or the muscle that separates the chest and abdominal cavity, the diaphragm, tightens and lowers, and the volume of the chest cavity increases because of this (abdominal breathing). The flow of inhaled air presses on the ribs and diaphragm, and this pressure is transmitted to neighboring areas, from them to the next. And in this way, vibrations from inhalation, elastic waves, propagate throughout the body. And, if we want, we can feel a slight vibration associated with breathing anywhere in our body. Or trace the movement (propagation of vibrations) to the place we need. And, in the same way, we can feel the reverse movement at the same time as exhaling.

Exhalation is mainly associated with muscle relaxation, so you can relieve muscle tension in the place you need by observing the exhalation and mentally directing it through the tense area. And with relaxation, muscle pain will also disappear. If you can’t immediately relieve muscle tension with exhalation in the right place, first try to get a feeling of warmth and relaxation, mentally directing your exhalation to places close to the nose - in the cheek, neck, then shoulder and arm. And only then direct your mental exhalation through the area of ​​tension or pain. Try to keep calm continuous breathing. Perhaps with a slightly lengthened exhalation. The exhalation should roll over the place where the muscles hurt, with each respiratory cycle, until the desired effect is achieved. Relaxing the muscles will cause an increase in blood flow, so you should feel warm where you exhale.

If you find it difficult to master this relaxation technique on your own, relieve muscle tension with the help of the biologically active text Elastic Waves or the audio recording “Relieve fatigue with breathing”.

Warm wave or enveloping.

The two methods described above can be combined. If your muscles stop hurting after a hot shower, you may remember how your body felt in the shower. Remember the sensations when heat spreads through the body from top to bottom from the back of the head, neck, shoulders, back and legs. And from top to bottom, your muscles will relax. Slowly, gradually push down the tension, dissolve in warmth and relieve muscle tension and pain.

It is also possible with the help of breathing to reproduce the effect of a warm wave descending from the back of the head down the back, imagining that you are exhaling through the top of the head (top of the back of the head).

And, if you love a bath, remember how tension in the muscles goes away in the bath, how muscle pain is relieved. Remembering these sensations, envelop your body with mental warmth or the warm air of your exhalation.

Biologically active texts Musical shower or “In the Russian bath”, audio recording “In the Russian coniferous bath” will help you restore these feelings.

Relieve muscle tension and muscle pain through movement.

When you feel pain in the muscles, the muscles are compressed and are not able to participate in normal movement, that is, to contract and relax smoothly. This means that by making the movement smoother, you return the muscles to their elasticity, and the contracted muscles can gradually regain their ability to relax. In this way, you can relieve both muscle tension and muscle pain.

If your muscles are overly tense or sore right now, consider what movements you can give your body the pleasure of relaxation.

Start with slow movements, squeezing and relaxing the muscles. The amplitude of motion should initially be very small. This is similar to the swinging of a pendulum, so such movements can be called pendulum movements. If the movement is slow enough and small in amplitude, you are more likely to notice interruptions in the smoothness of movement (jerks) in places of stress and you can remove them. Gradually, the amplitude of oscillations can be increased, of course, provided that the smoothness of movements is maintained. The movement is best combined with breathing, relaxing the muscles on the exhale and smoothly contracting them on the inhale.

To relieve severe muscle pain, start with mental movements. If you clearly imagine the place of pain and the movement you need, and make the movements mentally, your nervous system will tune in to the movement and will give the appropriate impulses to the muscles. There will be movement, but very little. Achieve the pendulum smoothness of this micro-movement, and only then move on to real movements until the complete victory over muscle pain.

As an example of the use of micro-movements to relieve pain, you can listen to the audio text “Elimination of toothache”.

Massage

A good massage can also relieve muscle pain and muscle tension. If you have ever been to a great massage therapist, after a session with whom you almost flew, try to remember in detail and consistently the sensations received during the massage. It is necessary to remember in such a way that real sensations appear.

The easiest way is probably to remember and feel the back massage. If you feel tension and pain in the muscles of your back, start with mental touches, light mental stroking, as massage therapists do. Then move on to mental rubbing, and then to kneading the muscles with imaginary fingers and pressing them with mental hands. You massage the back, starting from the shoulders, then going down to the shoulder blades, and then along the spine even lower to the waist and buttocks. Take your time. Your memories create images for the nervous system, and the obedient nervous system gives commands to relax those muscles that you mentally massage.

In the same way, you can mentally massage any part of the body where tension or muscle pain is felt, if, of course, it is available for regular massage: legs, arms, neck, and so on. In order for the muscles to feel relaxed, so that the muscles do not hurt, your imagination must learn to create vivid and vivid images of how they are being massaged, remembering the pleasure of lightness that the massage brought.

As an example, listen to the audio recording of Head and Neck Massage.

About relaxation through strong tension and vibration

The elimination of strong, including chronic, tensions through an increase in tension, and then its sharp release, was successfully used for many years by the American psychotherapist Alexander Lowen. Achieving deep relaxation through exercise, especially if there is pain in the muscles, is generally practiced quite often through exercise. Stress relief can also be achieved through muscle vibration. Vibration or trembling warms up the muscles well. However, these techniques cannot be used for muscle spasms, and their use at home requires some caution, especially in relation to the cardiovascular system.

Too much tension without good relaxation takes a lot of energy. Movements become constrained, fatigue increases, blood circulation, sleep, and so on are disturbed. In general, as much as the muscles tense up, they should relax as much. However, this is not always the case. A sedentary lifestyle and inactivity lead to the fact that some muscles are tense too much, while others get tired even after a little work with them. You have to resort to special means, muscles. Knowing them is extremely necessary for those who strive for a fulfilling lifestyle.

Tension and relaxation

To know how to relax muscles, and be able to do it, you need to learn to feel and be able to work with tension. The method consists in voluntary muscle tension, and then in their natural relaxation. So we will not only learn how to relax the muscles, but also become better at feeling our body.

Take turns working on different parts of the body. You should start with those muscle groups that feel best. These are the hands, as well as the face. Do the exercises in any position that is comfortable for you. But the best option is still a pose lying on your back.

Squeeze the first hand into a fist with all your strength. Hold this for a few seconds before relaxing your muscles. After that, try to release the tension and feel your muscles at this time. No need to overdo it. Let the body relax naturally, and you just observe your sensations. Then repeat the exercise. You will notice that you will feel much better relaxation. Do the same with the other hand. After the hands feel good, focus on the whole arm, forearm and shoulder.

Then do the same with starting with the muscles around the eyes and moving on to the lower jaw and neck.

Having mastered these parts of the body, we move on to the feet, and then the calves, thighs, buttocks, abdomen, lower back and back as a whole. At the end, mentally take a look at the whole body. Try to feel if there are still pinched areas left somewhere. If you feel tension somewhere else, relax these places in the same way, straining them very, very strongly for a few seconds, and then releasing the tension.

After the whole session, you do not need to immediately quickly get up and get down to business. If you did the exercises lying down, first turn on your side, pick up your leg, Gradually transfer the center of gravity to one knee, and then to your feet. If you practiced sitting, then you should first lean forward and transfer the weight to your legs, after which you can slowly get up. Such a gradual exit from relaxation must be adhered to.

Focus on your body and touch

You can learn how to relax tense muscles by developing general sensitivity in yourself. Try to run through the body with your inner eye and feel your muscles, then the temperature of the external environment, the surface with which you are in contact, the pulsation, and so on. Everything that can be felt in the body. At the same time, you should not rush. Try to dwell on every feeling. For example, starting with the fingers, gradually move to the hand, elbow and reach the armpit. In this exercise, the main thing is not relaxation, but concentration of attention on your feelings.

The essence of the next exercise is to focus on breathing. Concentrate on it and be aware. Feel the surface you are in contact with, your clothing. Focus on all points where the body comes into contact with clothing and surfaces. Watch your attention and try not to control it or command it. Just enjoy the touch. Usually muscle tension goes away on its own after a few minutes.

Movement is life: relax your arms and neck

It is not in vain that people say: "Relieve stress." And it's not just a figure of speech. You can really take the pressure off. Let's try to implement it.

Bending your elbows, shake your hands. You don't need to put in a lot of effort. Let the brushes dangle themselves. Then spread the vibration all the way to your arms, lowering them, raising your shoulders to your ears and letting them sort of fall. Relax your neck. Let your chin rest on your chest. Slowly let your head make a semicircle in one direction, then in the other. There is no need to stretch your neck. Let the muscles themselves choose a stretch that is convenient for them. While doing this exercise, try to feel where there is tension that does not allow the neck to move normally. Gradually you will work with these areas.

Relaxing the body and legs

Lean forward, backward and sideways. But try to do these exercises not at the expense of muscular effort, but by relaxing the antagonistic muscles. Therefore, the movement should be soft and slow.

Lean your hand against the wall and take a few swings with your foot forward, backward and to the sides. Let the leg move freely. No need to try to raise it as high as possible. Remember that you are not stretching, but relaxing. Do the same with the other leg, and then with the arms.

Standing straight, turn to the sides relaxed. The exercise is also performed by the pelvis, while relaxing the upper body as much as possible. Hands should dangle like ropes lowered down. The head can turn along with the body. We do not fix the breath, but breathe freely. Let your hands “fly”, overflowing to the sides and up, and the body twists as it wants.

How to do relaxation exercises

There should be a short pause at the end of each relaxation exercise. In this case, you can smoothly get up and stand or walk around, trying not to strain. If possible, repeat some exercises throughout the day, giving rest to tired muscle groups. In this way, you will gradually understand very well how to relax the muscles.

The lying position, although optimal, can only be used during the day on a day off. You can do relaxation exercises both in and sitting on a chair, and being in public transport in any position. Feel your muscles and you will succeed!

Bath

A great and very pleasant way to relax is to take a bath. Fill it with warm water, add a few drops of your favorite essential oil, or pour in an infusion of herbs (such as chamomile).

Such a bath will perfectly relax the muscles and cleanse the pores of the skin, improving the breathing of the whole body.

Massage

A relaxing massage, especially after taking a bath, will perfectly complement the procedure. Starting with the toes and feet, gradually move up and walk all over the body. Massage will fill the body with energy and as if breathe new life. Of course, it is better if the masseur does the procedure. But you can also do self-massage. After all, for a relaxing look of it, you don’t need to make much effort.

Muscle relaxers

Sometimes the process is so neglected that exercises and home procedures do not bring the desired effect and tension remains. It is advisable to continue doing relaxation exercises. But often people prefer to replace their own efforts with pharmacy drugs.

There are special medicines that relax the muscles. Among them there are ointments, tablets and even injections.

Ointments will help relieve pain in the legs. For example, "Finalgon" is applied to diseased areas, after which the legs must be provided with heat. Of course, baths after applying the ointment should be out of the question.

With osteochondrosis, pills that relax muscles are often prescribed. Among them are known, for example, Mydocalm, Baclofen and MM-301.

Intravenous drugs may be administered for short-term operations.

Do exercise therapy. With the help of simple but well-chosen physical exercises, you can achieve a lot, including learning how to relax easily.

Choose a chair that provides good back support. It would be nice if it could be adjusted.

Try to keep your head straight, without raising your chin, but not lowering it either.

If you have a sedentary job, try to take small breaks every hour. Walk along the corridor, up the stairs. Make tilts to the sides and chat with your limbs.

Conclusion

We have considered only a few ways to relax the muscles of the many available. But if you start using at least these, then you may not need any additional muscle relaxers in the future.

Muscle relaxation is one of the most common methods of psychotherapy today.

Its action is aimed at reducing the level of stress on the body, which directly depends on the dysfunction of the neuromuscular system.

A person must be able to distinguish between tension and relaxation, as well as be able to manage them. You can learn this at any time.

As a result of complete relaxation, it is possible to master a universal remedy that can cope with almost all diseases of the nervous system caused by constant stress. It is possible to recover from insomnia, hypertension, headaches, anxiety that does not leave and prevent the development of a number of other diseases.

Effective Muscle Relaxation: The Progressive Neuromuscular Relaxation Technique

To begin with, the patient should visit a doctor and consult with him. It will help to identify any contraindications for such a procedure. Deviations such as neurological disorders, insufficient training or muscle damage, and bone pathology are possible.

The place for the exercises should be comfortable, quiet and darkened, which will allow you to completely relax and concentrate your attention on the processes occurring in the body. Nothing should hinder the movement of a person.

It is best to use loose clothing, exercise without shoes and accessories such as glasses. The body of the patient must have a stable support (this does not apply to the neck and head), so that he could not fall asleep during the session.

Each person should grasp the difference between spontaneously occurring muscle spasms and directed muscle tension.

• In the first case, pain occurs in the joints and ligaments, accompanied by unpleasant spontaneous trembling of the muscles. This state of affairs leads to their excessive stress.
• In the second case, only a slightly unpleasant feeling of constriction occurs in the tensed muscle, nothing more.

During the exercise, the patient should never hold his breath. It should be normal or consist of inhaling at the moment of muscle tension and exhalation at the moment of their relaxation.

First of all, attention should be paid to the muscles of the lower parts of the body, and last - the face. Repeated tension of the muscles of the organs is unacceptable.

Even before the start of the relaxation session, you should give yourself a clear set for the consistent relaxation of each muscle in your body. This will achieve the most effective result.

How to achieve complete relaxation of the body

Lean back a little and get into a comfortable position. Get rid of restrictive clothing, shoes and accessories. Close your eyes. Concentrate on your breathing, it should be correct and calm. Feel your lungs fill with air, pausing for 30 seconds as you inhale.

Consider the relaxation of the body, or rather each of its parts separately.

• Rib cage

Deep inhale, hold the breath, relax and exhale. Try to empty your lungs completely and restore your normal breathing pattern. On inhalation, some tension should appear in the chest area, on exhalation - complete relaxation of the muscles. Repeat the exercise several times in a row, resting for 5-10 seconds.

• Feet and shins

Both feet should be in contact with the floor with their entire surface. Stand on your toes, stay in this position for a while and relax. Sit down on your heels should be smooth, without making sudden movements. If there is a slight tension in the back of the calf muscles, then the exercise is performed correctly. At the moment of relaxation, a slight tingling sensation and a surge of warmth may appear.

To strengthen the opposite muscle group, you should stand on your heels, while raising your socks as high as possible. A few seconds of tension and then relaxation. After these actions, a feeling of heaviness should appear in the lower parts of the legs. After each exercise, you should take a break of 20 seconds.

• Hips and abdomen

Straighten your legs, lift them up and stay in that position. The calves should be relaxed. After a while, slowly lower your legs to the floor. In this case, the thigh muscles should feel some tension.

• Hands

Squeeze both hands into fists, hold them in this state and relax. This exercise is well suited for those who write or type a lot and often. You can spread your fingers in different directions, hold them in this state and also relax. In the area of ​​​​the hands and forearms, a feeling of warmth or a slight tingling should appear. Between exercises, you should pause for 20 seconds.

• Face

Smile as wide as possible, stay in this state and relax. Do the same with pursed lips. Pay attention to your eyes. Close them tightly, raise your eyebrows, then relax. Pause between exercises 15 seconds.

Thus, it is achieved complete relaxation of the body .

When muscle relaxation has been achieved, you can move into the wakefulness stage. Count from 1 to 10, focusing on yourself and the world around you. Open your eyes and feel cheerfulness, a surge of strength and freshness.

I will tell you about one interesting way to relax your hands.
In order to better feel the relaxation, you must first strain your arms.
After all, it is known that after tension, relaxation always comes, Yin is always replaced by Yang.
Now you will take nine slow breaths and nine slow exhalations, squeezing the fingers of your hands on each exhalation. And on each next exhalation, you will clench your fists a little more.

Raise your hands in front of you.
Inhale, and as you exhale, clench your fingers into fists. Once.

Take a breath. Keep your fists clenched.
Exhale and clench your fists even tighter. Two.

Take a breath. Clench your fists even tighter each time.
Exhale as you clench your fists. Three.

Take a breath. Maintain grip strength.
As you exhale, continue to squeeze your fingers. Four.

Inhale. Keep tension in your hands.
Exhale, squeeze your fingers even tighter. Five.

Inhale. Your arms are already very tense.
Exhale, squeeze your fingers even tighter. Six.

Inhale. His knuckles were white with tension.
Exhale, squeeze your fingers even tighter. Seven.

Inhale. Iron fists.
Exhale, squeeze your fingers even tighter. Eight.

Inhale. The fists are already clenched very tightly.
Exhale, squeeze your fingers even tighter. Nine.

Unclench your fists, relax your arms.

Now put your hands on your knees.
Let your hands just rest, just lie back and relax in your lap.
Your hands are tired, and now it's so nice to feel how they relax.
Observe the sensations in your hands as they continue to relax.

Now that your hands are comfortably in your lap, you can feel certain sensations in your hands.
Maybe you will feel how your muscles, relaxing after hard work, become a little softer and heavier than before.
And at the same time, you can feel the fabric of the clothes on which they lie with your palms and fingers.
And you can feel warmth where your hands and feet touch.
And you can feel how the muscles of your hands continue to relax, and how pleasant warmth begins to spread through your hands.
And that warmth can go from your palms up to your elbows and then up to your shoulders.
Or heat may be generated in your shoulders, moving down to your palms.
And it does not matter at all how the heat spreads over your hands, because when the hands relax, the heat can arise and spread in different ways.

And you might be wondering if that warmth is going from your palms through the fabric of your clothes to your feet?
Or does heat rise from your feet through your clothes to your palms?

And no matter how it happens, you can realize how nice it is to feel warm, relaxed muscles, calm, when your hands lie comfortably and motionless on your knees.
And you can continue to observe the pleasant sensations in your hands, being in a state of relaxation and at the same time focused on your sensations.
And at the same time feel how with each inhalation and exhalation the muscles of your hands become more and more relaxed, more and more warm and heavy.

You can continue to observe the sensations of warmth and relaxation as you continue to read these lines.
And if you listen more carefully to your feelings, you may discover some new sensations that you did not notice or did not pay attention to before.

Someone may feel a hum or vibration in their hands.
Someone feels that their hands are as if numb.
And someone is surprised to find that the hands suddenly begin to acquire lightness and become almost weightless, like light fluffs.
And someone generally ceases to feel their hands.

And no matter how you feel, I know that you are doing everything right and that you can learn more than you think.
And now that your hands are well rested, they are stronger and ready to go.

If you have any questions, write in the comments or email
e-mail: [email protected]
website: http://zhelonkinav.narod.ru