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look like a weightlifter but because they involve postural musculature they help you look more
like an athlete As the next chapter will detail antirigidity works complementarily with cardio
and weight training You will find that antirigidity will not only counteract the tension created
by your exercise routine but also that you can employ antirigidity during exercise as well
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Bullet Points
e The antirigidity technique is performed by searching for dormant muscles whose joints
crack or ache then rehabbing them To reach these dormant muscles the body must be
placed into unfamiliar positions
e Rehab is achieved by finding a postural configuration that cracks and then holding it for
five to seconds at a time It feels like a stretch but is a contraction that you want to
hold until the muscles involved reach fatigue
e It is well known in exercise science that firmly contracting a muscle before relaxing it
brings it to a deeper level of relaxation
e Usually contracting dormant tender muscles makes us breathe shallowly as if we were
being submerged in cold water The key to antirigidity is to pair the contraction of
dormant muscle with diaphragmatic breathing
e Antirigidity reduces the internal impedance within the contractile tissue resetting the
muscle to its biomechanically optimal orientation If you want peak performance you
need antirigidity
e Antirigidity releases foundational postural muscles from strain Some of these
muscles may have been lying dormant for decades This results in the reintegration of
dormant muscle with active muscle restoring strength endurance flexibility stability
and ideal posture
e Antirigidity will get your muscles firing again tone and balance your body reduce
fatigue and soreness and counteract the poor loading profiles of the modern lifestyle
e Fora muscle to be healthy it needs times during the day when it is pulled to full resting
length and other times when it is contracted to its smallest dimension Use antirigidity
daily to achieve this
e Experiment and play with the muscles you have neglected for so long and with time
you will experience an incredible lightness of being
e Muscles are like springs that are bent out of shape A muscle that has low tone and is
not firing properly is like a spring whose coil has become stretched out Such muscles
require antilaxity
e A muscle stuck in partial contraction is like a spring that is not at its resting length
relaxed or its shortest length contracted but stuck somewhere in the middle Such
muscles require antirigidity
Chapter Antirigidity Therapy Bring Dormant Muscle to Fatigue
Chapter Endnote
Gallegos A M Crean H F Pigeon W R Heffner K L Meditation and yoga for
posttraumatic stress disorder A metaanalytic review of randomized controlled trials Clinical
Psychology Review van der Kalk B A Stone L West J Rhodes A Emerson D
Suvak M Spinazzola J Yoga as an adjunctive treatment for posttraumatic stress
disorder A randomized controlled trial Journal of Clinical Psychiatry e
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Combine Antirigidity with Exercise
Excessive Exercise Without Antirigidity is Detrimental
Unsustainable workout habits played a large role in my stress Overly ambitious running and
heavy lifting were tightening my straitjacket was reaping ephemeral shortterm benefits such
as muscle gain and fat loss But the longterm costs of accumulating soft tissue injury were
significant For instance even though had developed some strength in my bench press if
altered the position of my shoulders slightly or turned my elbows or wrists a little the same
benchpressing motion was painful and incredibly frail When you put a great deal of tension
into an invariant configuration the other potential arrangements become extraordinarily
limited It is the same with running Aside from my habitual running pattern my body was
highly immobile
If you signed a contract to play a superhero in an upcoming blockbuster movie you would
engage in arduous weightlifting and strenuous cardiovascular exercise A few months of this
would tighten existing knots in your muscles but make you look incredibly fit A few years of
activity like this would produce copious dormant muscle shackling the spine In kinesiology
this is referred to as muscular pattern overload It would make you stronger in the shortterm
but much weaker in the longterm This is how exercised in my twenties sprinting and grueling
weights with no stretching massage or recognition of bracing Combined with chronic
panicked breathing zero postural awareness and lots of sitting it wrecked my foundation
The sad truth is that this should sound familiar to many people
The Cost of Lifting Heavy Weights
Lifting heavy weights was my defense mechanism for dealing with the male status hierarchy
thought that more muscle would free me from hierarchical worries but it became my prison
both figuratively and literally It wrecked my posture by pulling my shoulders forward and my
chin away from my chest am not alone in this Postural neglect excessive bracing and
inattention to hyperfatigued muscle accelerate agerelated postural decline in the majority of
people who lift weights Frankly weightlifters experience significant reductions in all planes of
spinal movement
As a teenager read books on lifting weights that proclaimed that to repetitions done
to complete muscle failure is the scientifically established way to achieve muscle growth This is
true on the order of months but without regular antirigidity to repetitions with the
heaviest weight you can bear is a recipe for dormant muscle It took me years to realize that
overzealous lifting came with hidden costs They creep up on you Lifting heavy weights at low
reps causes you to fall into faulty muscle recruitment patterns leading to strain and cramping
all over the body In my late twenties would wake up every morning in agonizing tension
After rising it would take at least minutes for the circulation in my chest and neck to
reestablish and abate the crushing pain
Most people wouldnt even have described me as muscular and yet my chest shoulders
neck and back were completely locked up from weightlifting had trigger points scar tissue
and chronic inflammation all along my shoulder girdle The tension of unchecked weightlifting
crept up my spine through my cervical vertebrae and into the attachments between my neck
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
and skull At this point it impinges on ones soul Like most people that lift weights avoided
frail muscles altogether In doing so we magnify the frailty
Underused Muscles Need Antilaxity and Overused Muscles Need Antirigidity
When loading to certain muscles is completely missing and these muscles sit adjacent to
muscles that are unnaturally overloaded you have injury and pain waiting to happen
Underused muscles are usually long and weak Overused muscles are short and tight
Underused muscles need to be exercised and toned Overused muscles need to be stretched
massaged and most importantly contracted through the dormant sections of their range
of motion
Bend down and feel your calf You likely have a lot of soft muscle surrounding a lump of
painful hard muscle The soft muscle is underused while the hard muscle is overused You
want the softest lumps to become harder and the hardest lumps to become softer To do so
increase the tone in the soft portions through exercise and antilaxity and decrease the tone of