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muscle group has fatigued it is important to stop what you are doing and wait for it to return |
to its baseline |
Avoid Overexertion |
Large increases or changes in exercise activity can cause tendonitis tendonosis and delayed |
onset muscle soreness You can easily avoid this through more gradual transitions in an exercise |
regimen But few people actually do this Instead most change their routine abruptly Or they |
Chapter Combine Antirigidity with Exercise |
exercise infrequently but overexert themselves when they do Soreness and tendonitis are |
conducive to the creation of dormant muscle so avoid them by increasing your training more |
gradually Four days of recovery is recommended for individual muscle groups after heavy |
training However that doesnt mean you should leave the muscles alone entirely |
recommend you replicate the activity that made it sore to get the blood circulating and to |
facilitate remodeling Just do so with less intensity and for only a fraction of the time so as not |
to impede the healing process |
The muscles that feel sore the day after a workout are usually the dormant ones and thus |
the ones most in need of massage and antirigidity Use any hints of soreness after a workout to |
help you locate your dormant muscle so you can treat it If you wake up sore recommend |
taking a baseball knuckle or knuckle tool and percussing the entire body focusing on the |
tender areas If you are going to work so hard that you are sore the next day you must rehab |
the sore spots Working out until youre sore and then letting the muscles stagnate for days |
until the soreness disappears is irresponsible This tells us that our modus operandi should be |
exercise massage antirigidity repeat |
Dont kill yourself when working out and dont be a weekend warrior Training to complete |
exhaustion is training under duress If you are forcing yourself you cannot go into flow and |
cannot enjoy the process Training should be addictive but it cant be if you push yourself into |
anxiety just to get it done In the long run extreme exertion only wears you down lowers your |
mood and leads to injury It is exacting to generate the mental energy to train strenuously but |
you should find it easy to generate the mental energy to train moderately |
Take a rest after laborious exercise When you come home from the gym dont go right to |
cooking dinner and cleaning up You want to reset the tension you created so lie down in |
corpse pose for five to minutes while paced breathing and practice progressive muscle |
relaxation see Unbracing Exercises and Notice pockets of tension while you are lying |
down and attempt to let them go |
Often the exercise activity is blamed as the cause of the pain but in many cases the pain is |
produced by neglecting to stretch massage and relax after exercise The same goes for those |
days when you didnt exercise but engaged in prolonged sitting standing or walking When you |
finally get home and collapse feeling stiff and achy youve pushed your tissues too far without |
microbreaks or counterposes Proper use of the techniques in the last two chapters can make |
the difference between a day that will make you stronger and a day that will make you weaker |
Conclusion |
The world breaks everyone and afterward many are strong at the broken places Ernest Hemingway |
When my posture was at its worst lifting weights was so uncomfortable that reached a point |
where just couldnt do it anymore badly wanted to build muscle but the pain and frailty |
made it so that would just hold the weight in my hand and look at it Like a brokendown plow |
horse just stood there and couldnt muster the will to take on the burden had few acute |
injuries but was covered in chronic injury took two years off from intense exercise and |
instead focused on antirigidity range of motion flexibility low resistance and low impact |
The same weightlifting exercises that were drudgery for me now find exhilarating |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Here is a list summarizing the primary elements of the Program Peace muscle |
rehabilitation method |
The Elements of the Muscle Rehabilitation Method |
Search for and contract into achiness |
Find configurations that crack and bring them to a gentle fatigue |
Combine antirigidity and antilaxity with yoga and light weightlifting |
Rest limply once fatigue is reached |
Be aware of bracing |
Use optimal posture |
Regularly refresh stagnant muscles using full range of motion |
Reposition intermittently to avoid staleness |
Use effective counterposes |
Massage regularly with compression and percussion |
Breathe properly all the while |
like the saying pain is weakness leaving the body But it is a halftruth If the pain is |
derived from straining it is weakness entering the body If the pain is derived from the ache of |
gently transforming dormant muscle into optimal muscle it truly is weakness leaving the body |
Chapter Combine Antirigidity with Exercise |
Chapter Bullet Points |
e Underused muscles need antilaxity and overused muscles need antirigidity |
e Dormant muscle tears easily leading to injury |
e Perform antirigidity while you perform yoga or while you lift light weights so that you |
can get leverage into dormant muscle |
e Cardio and weightlifting increase circulation and thereby make subsequent antirigidity |
more productive |
e Employing antirigidity with exercise releases muscles from deep strain reduces fatigue |
and restores strength and endurance |
When exercising dont put all your intensity into an invariant form Alter your form |
using as many configurations as possible This creates multidimensional strength |
e Progress from body weight and very low weight toward heavier weights |
e Rest once the first muscle group reaches fatigue |
e Focus on debracing and dissipating tension after a set or workout |
e It is highly beneficial to perform antirigidity and massage on any muscles that are sore |
the day after a workout |
e Always exercise using the tenets of optimal posture |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Endnotes |
Starrett K Cordoza G Becoming a supple leopard The ultimate guide to |
resolving pain preventing injury and optimizing athletic performance Victory Belt Publishing |
Starret Cordoza Becoming a supple leopard |
Simons D G Travell J G Simons L S Travel Simons myofacial pain |
and dysfunction Upper half of body Williams and Wilkins |
Chapter Antirigidity for the Neck |
and Shoulders |
We are all hunchbacks to different degrees Our upper spines are contorted from the strain |
involved in carrying the head in front of the body This protruding head posture bends the |
lower neck forward and the upper neck backward creating an S shape Over time this results |
in anterior head syndrome marked by a bulge in the lower neck that is sometimes called a |
dowagers hump or a buffalo hump This is also commonly called nerd neck Before knew |
anything about this found my hump very concerning |
During my s became preoccupied with the deformed structure of my neck could tell |
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