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Margit Duerr_Kurs A5

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Courses in Auweg 5 in Garching
 

Fitness exercises/

Cardiofit


Sequences of  90/60 minutes with strategic development from warm-up on to relaxation
 
Coordinated warming up of the body through combining the right and left body and brain sides
 
Stamina training for the cardiovascular system while using so-called steps. Simultaneously learning postures and physical motions friendly to the knee and back

Fascia training with rolls and promoting elasticity
 

Balance training/perturbation training on so-called balance pads with a targeted promotion of the deep muscles
 
Balance training on so-called balance pads through targeted promotion of the deep muscles
 
Sustainable reinforcement of belly, back and legs and extension of shortened muscles
 
Experiencing relaxation via PME, qigong exercises and sound journeys

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Spinal exercises / Fit back

Spinal exercises/

Fit back


Strengthening of abdominal and back muscles via individual and targeted exercises and physical motions
 
Dissolution as well as prevention of back pain, cramps, stiffening joints
 
Improvement of posture in order to e.g. prevent one-sided wear and tear or spinal disk problems
 
Advanced effects ranging up to include the interior posture
 

Back training / KddR

Back training/

KddR (Confederacy of German Back Therapy Schools)


Dedicated attention to learning back-friendly behavior and movement
 
Re-programming the body to protective everyday activity, especially on how to use this e.g. when carrying, lifting, standing, sitting, running, taking stairs, etc.
 
Long-term relief of the spine and facilitating optimal body posture free of pain through targeted, reinforcing exercises
 
Heightened self-awareness/-effectiveness with a new and more conscious body feeling
 
Revision and expansion of the functionality of the “back”
 
Expansion of the movement and awareness radius on various levels
 

Fascia training with rolls

Fascia training with rolls - promotion of elasticity


Our fascia training consists of 4 different areas:

Springy movement:
Springy movement such as jumping, swinging or hopping stimulate the fascia to develop more flexibility and elasticity. Here, it isn’t about stretching individual muscles but rather the entire body. These stretches should be as diverse as possible and involve many body areas.

Dynamic turns:
Slow, dynamic stretching exercises provide the fascia with more flexibility and elasticity. Here, it's not about stretching isolated muscles but rather the entire body in exercises that are as diverse as possible and thus involve many areas of the body.

Active fascia rolls:
With the help of small facia tools, a kind of self-massage can be conducted. The tone of muscles and fascia can thus be reduced. Special techniques allow loosening hardening and agglutination as well as triggering painful trigger points.

Stabilizing strength training:
Exercises using your own body weight are intended to strengthen the torso muscles and stabilize the joints. They can be easily learned and practiced everywhere.

... more »

PMR Progressive Muscle Relaxation

PMR Progressive Muscle Relaxation


Progressive muscle relaxation according to Edmund Jacobson

Decreasing the muscle tone via guided stressing and relaxing of muscles

Improved body perception: “How much stress is there in my muscles – how can I relax them?”

Triggering psychological well-being through learning to reduce the body’s muscle tone

Psychologically developing the ability to influence/control moments of stress

Getting to know agonists and antagonists among the muscles – “When do I contract?” – “When do I stretch?”
 

Qigong

Qigong


Part of TCM (Traditional Chinese Medicine) to maintain health and prevent illness
 
Continuous practice of flowing movement and calm, conscious breathing
 
Use of visualized images leads to inner calm and serenity

Directly working on the life energy to promote the cooperation of energy and nervous systems

Easy to learn exercises – suited for all age groups and life situations

Qigong rows:
(8 BROKATE, dragon exercises)
18-FACHE
KRANICH Qigong
CHANMI Gong
HUI CHUN Gong
BA FAN HUAN Gong
 

Meditation

Meditation


Guided concentration and breathing exercises

Targeted relaxation of the cognitive-affective area

Exploration and stabilization of the inner center

Using the inner forces/energies to deal with a large number of everyday situations

Increasing physical relaxation and promoting motivations

Discovering new qualities and values
 

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Margit Duerr Kurse im Auweg 5 in Garching

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