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biochemical processes For instance it is known that contracting dormant muscle compresses |
embedded arterioles and other blood vessels causing their walls to relax and spread open |
vasodilation The walls open wide drawing blood into the surrounding capillaries This pulls |
oxygen into the area and allows the clearance of waste products built up from sustained |
contraction Over time it enhances the resilience and pliability of not just muscles but also |
tendons ligaments and fascia |
Some of your muscles get this perfusion and clearance every day but the dormant ones |
are deprived of it Even during a fullbody workout dormant muscles often receive only |
minimal contraction Exercise only improves the distribution of oxygen and nutrients to the |
muscles used in that particular exercise In other words the benefits of exercise are not |
systemic This is why pursuing varied movement is so important Missing out on essential loads |
is like missing out on essential vitamins |
In physical rehabilitation and sports training there is a popular principle called SAID |
specific adaptation to imposed demand This states that your muscles will gradually get better |
at the demands you place on it If you contract seldomused muscles they will adapt and with |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
time be able to contract fully The best way to take advantage of the SAID principle is to make |
small demands on the body and to gradually increase the intensity as the body adapts |
Antirigidity gently forces trigger points to contract causes them to unravel and burn out |
This lengthens the muscle quells muscle spasms extinguishes ongoing inflammation and |
unfurls myofascial restrictions As you do this you are weeding the trauma out of your spine |
scaling down your chronic pain and diminishing its emotional burden By providing the muscle |
the exercise it has been deprived of full contraction affords it the ability to rest and recover In |
essence by pushing muscles with minimal capability for endurance to full fatigue antirigidity |
builds their endurance Because much of your dormant muscle is postural converting it into |
muscle capable of enduring body weight will resurrect your bodys foundation |
For clarity the following table summarizes some of the important distinctions between |
antilaxity and antirigidity It is important to note that the two do overlap to an extent and that |
they also complement each other in practice |
Sensations |
Involved |
Action |
Consequence |
Anti Firm Hypotonic Reinforcing Weakness Increasing |
laxity isometric atrophied postures of and strength and |
contraction muscle strength trembling tone |
Anti Stretch Hypertonic Rehabilitating Aching Decreasing |
rigidity combined dormant muscles stuck in soreness weakness and |
with firm muscle partial and excessive tone |
contraction contraction cracking |
Table Comparing Antilaxity with Antirigidity |
Antirigidity Fills in Missing Corners |
Dormant muscles are responsible for the missing corners in your range of motion Because |
the muscle is stuck in partial contraction it is incapable of moving pliantly People of Eastern |
philosophical persuasions call these energy blocks While prior chapters have examined the |
effect this has on the diaphragm eyes face and vocal apparatus this chapter focuses |
specifically on the spine core and postural muscles There are numerous muscles throughout |
your spine that you only contract within percent of their full range of motion Find them and |
rescue them by pushing them toward |
As you rehab missing corners you will expose other missing corners beneath them There |
are hierarchies of missing corners to reestablish When one spinal segment is curled up and |
inoperative it undermines those nearby it rendering them inaccessible Correcting one |
provides leverage for correcting others Using the antirigidity method regularly you will |
continue to discover repositories of strength you never knew you had |
You may come to recognize that many of your most dormant muscles derive from previous |
injuries Using antirigidity encountered many previous strains and sprains from adolescence |
Chapter Antirigidity Therapy Bring Dormant Muscle to Fatigue |
and young adulthood that had forgotten about The process is like unearthing fossils If you |
drive then you probably have dormant muscle in your right ankle knee and hip from working |
the gas and the brake Likewise if you work on a computer you probably have strain in your |
right shoulder that runs up your neck from bracing while holding the mouse had pronounced |
lumbar knots from decades of bending over the sink to wash my face and brush my teeth |
The problem was did those things from a single fixed position without contracting my glutes |
Antirigidity treated all of these |
Do you ever bend over and reach a point where you know that you will hurt yourself if you |
continue This is a corner that is completely missing Most people have countless postural |
configurations like this that cannot be loaded at all Many muscles in the hips and lower back |
can barely withstand a small fraction of body weight You want to load these frail muscles very |
lightly at first increasing the load over time To load the muscles with less than body weight |
you must lessen the effects of gravity by placing your body into unfamiliar yet supported |
positions like those illustrated above The techniques used in Pilates and the poses used in yoga |
can also be used to this end |
Using Antirigidity with Distressed Breathing Is Counterproductive |
Performing antirigidity will make you want to breathe shallowly One of the main reasons that |
dormant muscle stays dormant is because every time you try to use it it takes your breath |
away Pairing distressed breathing with antirigidity defeats the purpose In fact shallow |
breathing is enough to turn antirigidity work into injurious tension building When first |
started developing the antirigidity technique many friends saw me stretching restlessly and |
told me You know you look to me like you are just making the tension worse They felt this |
way because doing the same exercises would irritate their muscles Contracting dormant |
muscle is something that our bodies naturally tend to avoid because under distressed |
breathing the muscle will only become further agitated Diaphragmatic breathing makes all |
the difference |
Be mindful that you are breathing diaphragmatically at no more than six breaths per |
minute or else antirigidity will lead to more tension It is imperative that you breathe long full |
smooth breaths preferably through the nose Employ a breath metronome when possible |
Consider performing antirigidity after a diaphragmatic breathing session You will find that five |
minutes of breathing along with a breath metronome will make you more limber and make it |
easier to identify achy muscles After minutes of paced breathing antirigidity will feel like |
picking lowhanging fruit |
Antirigidity is also accentuated after exercise massage or the application of heat It is far |
easier to sense and contract dormant muscle after a workout or rubdown The same goes for a |
hot shower or bath This is the rationale behind the practice of hot yoga To experience this |
take a shower that is as hot as possible without being uncomfortable You might want to rub |
moistened Epsom salt into your neck and shoulders beforehand Let the heated water hit the |
back of your neck and stream down your spine You will notice that your neck cracks more |
easily is more flexible and you can more fully contract the muscles for upwards of minutes |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Rushing Antirigidity is Counterproductive |
As you get better at performing antirigidity you will become more ambitious and attempt to |
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