Although not much is known about her yet, some doctors such as Joaquim Murt and Roser Munné assure that It is a very beneficial physical practice. It is microgymnastics, a method of body re-education that with simple postures and small movements aided by sticks, balls and other elements allows eliminate tensions and blockages of muscle chains, especially the posterior ones that go from the head to the feet. Relieves both back pain and cervical pain, lumbago, sciatica or contractures in general. “It’s very common fall into the mistake that the muscles are weak and that’s why they get injured. It is not like this. It is not their weakness that makes them vulnerable, but an excess of tension”, explains Joaquim Murt, co-director of the Center for Physical Correction and Conditioning in Barcelona.
The goal is to release that tension from the muscle chains accompanied by attentive breathing and movements that allow flexibility and elasticity to be recovered, without forcing the body or tiring it because that could make it more tense, he says. maria garcia ruiz, microgymnastics body educator and creator of the Dolka movement. With this type of proposal there is a global stretching of the musculature. In addition, you do not sweat or your heart rate increases or your blood pressure increases, that is not the objective. Instead, yes lets go correcting bad postural and movement habits that are usually done. It is an awareness of the state of the body itself to begin to rebalance it.
gets used to group practice in one to one and a half hour sessions once a week, although work can also be done in individual sessions. There are no contraindications. Joaquim Murt It is clear that it can be practiced at any age and whatever the physical condition because the body is not forced. With the postures and micromovements, it is detected if there is stiffness in the functioning of the locomotor system, pain, limited mobility or blockages. It is like an x-ray of the decompensations that are installed in the body.
María García Ruiz has staged thesome of the most common postures that are carried out in group sessions bearing in mind that in each exercise you have to feel more a sensation of liberation than pain due to tension. At all times it is accompanied by a breath in which attention is paid especially to the exhalation.
1. Lie down with a rope on your foot
The raised leg is beyond right angle to the back to stretch the posterior chain. By helping yourself with the rope and the arms that stretch, it allows you not to make this tension with the leg. This allows the muscles to relax. Be careful with hyperextending the knee joints. This must be slightly flexed, as seen in the photo.
2. Standing with a ball or stick under the sole
The foot is the base of the body. All bad support is tried to compensate in the upper areas (knees, hips, shoulders, neck) tensing them. Working with the ball or stick on the sole, where there are numerous nerve endings, it restores balance, as well as acting as foot reflexology, relieving joint, muscle and organ work.
3. Sit at a right angle leaning against the wall with one of the legs stretched out
It is not as simple a position as it seems. The head must be kept upright, overcoming the tendency to move forward. The ball under the back of the knee and a smaller one at the hip are helping to take pressure off the knee and hip joints and align them. It is also opening up the shoulders and chest, aiding in a broader breath. If it is difficult, the position can be reversed, with the back on the floor and the legs on the wall, taking care that the tailbone is as close as possible to the wall.
4. Lie down with both legs bent and a foam stick on the sacrum
Releases pressure from the hip and sacrum by relaxing the sacroiliac joints. It is necessary that the lower back touch the ground, so the stick must be closer to the buttocks than to the lower back.
5. The same posture, but with balls and also under the shoulder
This posture is basic. Fundamental for sciatica, it also frees the shoulder joint and the trapezius muscle. The psoas, a key muscle for movement, also benefits. As for the pelvis, it must be able to tilt in this position.