Tai Chi - Please release me, let me go...

OK, maybe I am dating myself a little with this title but it fits so nicely... This week I wanted students to really FEEL their shoulders release. Once we are able to get the sensation of relaxed shoulders then it is easier to recognize when we have it and more importantly when we lose it and become tight again.


Where to start?
Most people I have worked with or been around carry tension in their neck and shoulders. It seems that the stress of everyday builds up and makes it impossible to let go. You can take a hot bath or get a massage to offer temporary relief but unless you make changes to the environment that causes your stress, the tension will quickly return. Visualization is a wonderful tool for helping to release and relax stubborn muscles. With an active imagination, visualization will come easily, some may have to work at it but everyone can do it if they practice. Here are a couple I really like:

Running water: Water always seeks to lowest point. If you start to fill an inflatable pool you will notice that there will first be small pools of water in the low spots. If there is a leak in the pool, the water will find it and seek to be lower. Imagine yourself standing in good posture about to raise your arms, water is running down, off your finger tips. Now as you raise your arms your fingers are no longer the lowest point, the water begins to drip from your elbows making them feel heavy, always seeking ground. You must maintain a focus on tall spine to allow the shoulders to release and relax.

Deep Breathing: Focus on your breath, each time you exhale your shoulders begin to feel heavier. The spine stays tall and strong but the shoulders are melting with every exhale. Smiling Energy really helps to get the muscles to cooperate. Work to notice and acknowledge each muscle as it releases.

There are many creative ways to use visualization as a tool to help release and relax. Do not be afraid to experiment with different techniques and make note of the ones that work best for you. AND by all means SHARE your finding with me and your fellow students so that we may all benefit from your active imagination.

Environmental Issues
Equally important to being able to release tension is being able to keep it away. For this, look to your daily habits and environment. Think about how GREAT you feel when you have cleaned up that messy corner of the counter top that seems to gather everything from keys to last months junk mail. Look for places where are are during the day that cause tension in your neck and shoulders such as:

• How you hold the phone up to your ear
  
• How you sit at your desk or in your favorite chair
• Your driving position
• How you sit to eat

Each of these areas create habitual patterns that can significantly add to your neck and shoulder tension. Work to become aware of how you are creating / holding tension and then make subtle adjustments to those habits. Soon, you will begin to feel more relaxed and your circulation will increase to those problem areas.

Exercise:
Try going through your regular exercise routine (be it Tai Chi, Qigong, Yoga, weight training, running, swimming...) with the sole focus of looking for unnecessary tension. Work to get those "extra" muscles to release and stay relaxed. It may take some practice to get them to let go but you will certainly notice a difference when they do.

Constant attention
Because tension happens so subtly in our bodies we don't even notice it creep in. We can be relaxed, reading a good book and only notice our shoulders starting to hurt 15 minutes after that part in the book that "stressed me out". Or I have noticed that when I am beating eggs for a good morning scramble that my upper arm and shoulder want to get involved. I have to consciously release these muscles and keep them released to prevent further unnecessary tension and fatigue.

Why do we care about tension? It is just a part of life...Right?
Yes, it is a part of life. Especially our fast paced western culture. You know the one with over 70% of illness and disease being DIRECTLY connected to stress. Tension blocks effective circulation, restricts our ability to breath deeply, significantly weakens our immune system, tightens up the joints, makes us irritable, sad, angry, depressed, tired and a plethora of other things. WHO NEEDS IT!!!

As I sit writing this entry, I am reminded to sit up tall, breath, smile and just relax.