Modern medicine represents a wide range of different trainings, which are aimed at the rehabilitation of patients after serious illness. For example, the restoration of movements after a stroke, injuries to the brain or spinal cord, etc. One of the newest and most advanced methods is to perform ideomotor exercises. Details about the essence of this technique, as well as training examples later in the article.
Briefly about the principles of training
The name of ideomotor physical exercises came from the word idea, which in Greek means "image", and motor, which in Latin translates as "movement". The essence of these trainings is that when a person presents some kind of motor act, impulses appear in his brain, similar to those that arise when this act is committed.
In the past, ideomotor exercises were widely used for the development of intelligence, cognitive abilities. At the present stage, increasing attention is paid to imaginative thinking for the development of motor functions.
Scientists who developed ideomotor training argue that if you imagine a motor act for a long time, you can achieve the same results as with regular repetition of physical exercises. This effect is used not only in physical therapy for the rehabilitation of patients. It is also used to train athletes. By diligently presenting a motor act for a long time, you can ultimately bring it to perfection.
Experience with a pendulum
To prove to yourself the effectiveness of ideomotor exercises, it is recommended to make a simple experiment. To do this, on a thread with a length of 20 or 30 cm, you need to hang some object. For example, a key or a ring. Next, draw a circle on a piece of paper and divide it into 4 sectors. The end of the thread is taken in the hand and put the elbow on the table.
If at this stage you imagine how the pendulum moves in a certain direction with respect to the circle, it really starts to move according to your image. Although the arm at this moment is in a completely relaxed state. For example, you imagine the pendulum moving counterclockwise. He really begins to move that way.
Of course, experience is rarely obtained the first time. Some need to look closely at the load, someone better able to imagine with their eyes closed.
The psychological characteristics of the body
The effectiveness of ideomotor exercises in exercise therapy largely depends on the individual characteristics of the human psyche. Depending on the method of orientation in space, people are divided into two types:
If for people of the first type sensations of muscle contraction, a sense of gravity are more important for the implementation of the motor act, then visual landmarks play a large role for the visual type of people. Therefore, it is recommended that the first type of people imagine contraction of their muscles, try to feel how the contraction and relaxation of muscle fibers is replaced during a motor act. The second type is easier to use the image of an imaginary man who makes certain movements. It is easier for the visual type to develop cognitive abilities through imagination.
Exercise Rules
At first glance, it may seem that ideomotor exercises are very simple. Lie down and imagine how you walk, move your arms and so on. But in this way it is hardly possible to achieve a significant result. It is necessary to represent not only the motor act, but also all the stages of its implementation. It is necessary to remember how muscles contract during a certain movement, what sensations appear at the same time.
To maximize the effectiveness of ideomotor training, you need to follow several rules:
- Present in a comfortable position, preferably with eyes closed.
- Present the movement in as much detail as possible, fully concentrating on it.
- Represent motion in slow motion.
- If suddenly there is a feeling of trembling muscles or cramps, do not clamp and stop building the image.
- Focus on each muscle group individually. To think what muscles are stretched at the same time. That is, the image should be supported by a muscular-articular feeling.
With the successful implementation of the above rules, after some time, a person begins to move involuntarily. This means that strong links are established between the programming and installation systems.
An example of ideomotor relaxation training : preparatory phase
Sit back as comfortable as possible, relax as much as possible. Clear your head of all unnecessary thoughts. Drive away anxiety and insecurity. You need to be as confident as possible about the result and optimistic.
Psychologists recommend paying attention to proper breathing. You should breathe deeply, alternating deep breaths and exhalations. After several such breathing cycles, take a deep breath. Mentally retract the upper abdomen and exhale. At this point, a sensation of warmth appears under the breast. To fix this pleasant feeling, repeat the exercise.
An example of ideomotor training: relaxing the legs and torso
Now it's time to focus on different parts of the body. Let's start with the legs. Imagine that you first lift your legs up, stretch them, and then relax, lowering your heels down. In the lower part of the legs (calves, feet) there is a sensation of warmth. Repeat the exercise several times mentally to prolong this sensation.
To relax the opposite muscle group, imagine pulling your socks up as far as possible. Imagine the tension of the feet, legs and sharply relax. Feet from the heels and knees envelop a pleasant warmth.
Now it's time to relax the upper legs and torso. To do this, imagine that you raised your legs high-high, bent them in the hip joint. Pull them mentally forward, and then sharply relax. All the legs up to the body are covered with pleasant warmth, as if you had sunk into a hot bath. Repeat the exercise several times.
An example of ideomotor training: relaxation of the arms and neck
After the lower body is completely relaxed, let's move on to examples of ideomotor exercises to feel light in the hands.
First, look with an internal look at your hands: shoulders, elbows, forearms, hands, fingers. Feel how each muscle fiber relaxes. Feel the heat that comes from your fingertips all over your body. To enhance this sensation, imagine how you clench your hands tightly into fists. Hold them like that for several tens of seconds, and then sharply relax your hands. A slight tingling should appear in the hands.
Then imagine stretching your arms as far forward as possible. Imagine how all the muscle fibers are stretched, and the body moves after the hands. Then sharply relax your hands. Imagine how fingers spread out on both hands. Keep this feeling for a few seconds, then relax sharply.
To relieve tension in the upper arms and shoulder girdle, imagine how tight all the muscles above are. Imagine how you try to reach your shoulders to the earlobes. Then quickly lower your shoulders, mentally relaxing each muscle.
Relax your neck by first imagining how all the muscles on it are as tight as possible, after which they suddenly become relaxed.
Ideomotor training for rehabilitation
Methods of ideomotor exercises for rehabilitation after injuries or strokes are best used after body relaxation training, which are presented above. Thus, all muscles will be relaxed. The body is more malleable for training images.
The choice of the type of ideomotor exercise depends on the function of which muscles are affected. So, in the presence of paresis (weakness) in the right hand, it is necessary to represent this particular muscle. It is better to do it as follows:
- Do ideomotor relaxation exercises.
- Next, begin to imagine movements in the hand, starting from the distal calving (fingertips) to the proximal (shoulder girdle).
- You should start with simpler exercises: flexion and extension of the fingers, circular movements in the hand.
- Gradually move on to more complex images: writing, holding a spoon and more.
Conclusion
Speaking about the fact that these are ideomotor exercises, it is worth noting that they are more of an addition to the main physiotherapy exercises in the rehabilitation of patients. The best accelerates the restoration of motor functions the implementation of the whole complex of exercise therapy: 14 isotonic, isometric and ideomotor exercises.