Have you tried Alexander Technique? I have tried just about everything and I have found everything helps a little but for muscle awareness my favorite is Alexander Technique. It is about releasing tension and for creating tension I’ve found Resistance Stretching is pretty awesome.
I was 15 when I first came across the Alexander Technique. The principles seemed sound (better posture, self awareness, gentle control, alignment etc …) but the physical restrictions on my body were limiting my range of movement to such an extent that I was past its help. I couldn’t sit square in a chair or stand up without using my arms to help me up. My body was already too twisted and stiff for me to “get it”.
I remember a few snippets which make sense to me when I think about the ‘anatomy of alignment’ and the ‘5 main muscles of movement’:
“A string pulling you up from the top of your head” = focus on feeling the linea alba and nuchal/supraspinous ligaments becoming fully extended and aligned.
“Release the shoulders” = use the trapezius muscles that should be wide and free, supporting the head and arms without tension or restriction.
“Release the hips” = use the gluteus maximus and rectus femoris muscles in tandem, aligning the hip and knee joints correctly to the torso through a full range of movement.
Good posture, improving range of movement… The Alexander Technique makes sense to me now that I can feel for myself how I should move—now that I can feel my Base-Line pelvic floor, rectus abdominis at the core of all movement.
The anatomy is key. All techniques I’ve come across are missing this basic anatomy (at least I can’t find it).
Whatever you do, try focusing on these 5 main muscles of movement. Feel for their condition, activation, balance...