Systema - Foundation of movement

Foundation of movement

A few thoughts on movement, tension and techniques

In systema we do four main exercises the pushup, the situp , the leg raise and the squat. These exercises done in a relaxed way using only as much tension as we require allow the body to gain a fullness of breath and an awareness of every body part. They also distribute any tensions in our body over the whole body area allowing a sense of whole body relaxation or fullness, this is where the body only uses just the amount of tension required to move and when for example you are required to move an object you can do it by spreading the tension throughout your entire body or by only using the muscles that are required.

The core exercises provide a foundation for movement and these 4 exercises form the programs of movement in our body. These exercises are gross/large muscular movements which as opposed to smaller/fine muscular movements/ techniques do not limit us and allow our freedom and creativity to express itself.

Done for a long time they erode the old habital motor programs or patterns of tension (conscious or unconscious)

which have become ingrained over the years into our body eg bending down to pick up an object with a rounded back as opposed to squatting low and bending forward with the back straight.

The core exercises done slowly and relaxed using only the amount of tension required and no more excessive or unconscious tension load these gross movements into the muscles, tendons and ligaments as opposed to gym style pushups or situps with the breath held or creased, which increases the muscular and nervous tension.

Any technique is really an engrained pattern of tension that limits us to a particular response and causes us to be tense. If were are told for example to punch someone into the body in a specific way or direction then our mind focuses only on that and other options are not seen, so that however the person reacts to that punch we have a specific counter movement and are not flexible or fluid in our approach or further work. This is the same for the bodies senses when when we focus on one sense eg hearing our sight, smell, touch, the other senses are dulled.

Systema instead allows you to see what you can do and what needs to be done

Systema instead allows you to see what must be done and to do it.

In systema one approach is to use tension and the three main ways of doing this are to - make use of existing unconscious tension in the attacker eg - hitting towards a tense arms, shoulders or back.

- make use of the attackers use of conscious tension eg – a stance or a movement towards you which carries tension.

- To create tension in the attacker using your own movement, gestures, sound etc

Tension can be physiological and psychological and usually one leads to the other and they both influence each other.

Our ideal level of overall body tension must allow for maximum mobility and strength. Doing these exercises over a period of time creates a unique muscle tone, and connects all parts of the body with an overall awareness and strength

Stay healthy
Tom