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strength Up to this point have vilified bracing However the form of bracing used in this |
section is deliberate temporary and not destructive because you will be taking breaks and |
pairing it with proper breathing |
Unfamiliar muscular contractions increase the stress response Previously we discussed |
that widening the eyes smiling and looking up cause sympathetic activity to spike Standing up |
straight does this too It is the same with flexing the buttocks the abdominals and even the |
biceps This link between firm contraction and stress keeps our muscles from having ideal tone |
at the joint This reduction in tone is known as muscle laxity Forceful contractions make us feel |
like we are showing off or like we are doing something unnatural This in turn makes us |
breathe shallowly This results in countless muscles going lax and a reluctance to engage |
physically with the environment We can reverse it with diaphragmatic breathing |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
In general people who breathe shallowly in response to unfamiliar contractions have the |
lowest tone and the smallest muscles On the other hand people who breathe comfortably |
even under heavy loads tend to be muscular These tendencies form in childhood but you can |
still influence them now The following exercises will ask you to pair paced breathing with |
different forms of muscular bracing and loading When you breathe calmly through the |
discomfort this causes you are utilizing the Program Peace antilaxity method |
When performing antilaxity you are looking for any unfamiliar loading patterns that |
cause you to tremble require great concentration to maintain or take your breath away |
During episodes of anxiety or submission some muscles go lax more than others and feel |
uncomfortable to contract These are the muscles you are targeting An example of this is |
performing a plank Most people quiver and experience discomfort when planking You want to |
spend time in these kinds of configurations teaching your body that they are safe and learning |
to breathe easily within them even for several seconds at a time After cumulative minutes |
of exerting yourself at a moderate intensity in these loading configurations they will become |
familiar stable and sound The chin lock facial exercises and eyewidening from previous |
chapters are all examples of antilaxity exercises |
Antilaxity Protocol |
Find a group of muscles you have neglected because you feel uncomfortable or self |
conscious contracting them |
Hold a firm contraction in these muscles for five to seconds until they start to fatigue |
Let them rest for twenty seconds and repeat These contractions are generally meant to |
be isometric meaning that they do not involve motion Without risking strain or injury |
alternate between clenching them softly and then very tightly between and of |
their maximum |
These contractions may make you startle or tremble may require concentration or may |
make you breathe shallowly If it feels shaky feeble or wobbly you know it needs |
antilaxity |
In Chapter said that we lightly brace our hands all day in the form of a claw However |
we are afraid to ball our hands into tight fists because other people may notice and think we |
are preparing to fight This is why simply clenching our hands into fists raises our heart and |
breathing rates The exercise below will use antilaxity to heal this priming your fingers and |
forearms for building strength The exercises that follow do the same for other postural |
systems Perform each with your breath metronome |
Postural Exercise Making a Fist |
Clench your fists into tight balls Feel the contractions in each knuckle Alternate between |
clenching softly and then as tightly as you can Start with your wrists straight Spend time |
rolling your wrists in wide circles while the fists are clenched Become comfortable with the |
sensations you feel throughout your hands and forearms |
Chapter Reprogram Your Posture for Power |
Postural Exercise Clench the Elbow |
Clench your elbows by contracting your biceps triceps and forearm muscles Do this with |
the arms bent at different angles from to degrees Do it with the wrists rotated to |
different extents Pose like an action movie star your arms crossed in front of you with all |
the muscles flexing Try it with the arms behind the back Over a matter of days this will go |
from feeling enfeebled to electrifying |
Postural Exercise Clenching the Buttocks |
While standing clench your gluteus muscles into tight balls Do this while placing your legs |
and lower back in different positions If you do this while lying on your back each gluteal |
contraction should lift you slightly off the ground |
Postural Exercise Clenching the Abdominals |
Flex your abdominal muscles While you do this suck your gut all the way in You should be |
able to absorb a light punch to the stomach without the punch hitting your internal organs |
Take a knuckle or a tool and lightly strike the abs in different regions from the ribs to the |
pubic bone to ensure that the abs are taut in all areas |
Within a minute of performing the abdominal exercise above you should notice your back |
round forward and your chest cave in toward your stomach You dont want to reinforce this |
Continue to perform the exercise but with your back extended and your chest puffed out |
optimal posture tenet four This will overhaul your tendency to collapse the middle of your |
back when your abdominal muscles contract Combining this with a contraction in your glutes |
will align your ribcage with your pelvis Combining it with the next two exercise will align these |
with your neck |
Postural Exercise Shoulders Down While Supine |
Lie down on the floor on your back and slightly tuck your shoulder blades underneath you |
Put your arms at your sides and raise your hands off the floor to the level of your hips Next |
push your arms down as if you were reaching for your knees This will prime your shoulders |
to remain down and back |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Postural Exercise Bringing the Chin Toward the Chest |
While standing gently lean your head back until it aligns with the rest of your spine rather |
than in front of it Next bring your chin in toward your neck This firm contraction in the |
front of your neck is a chin lock previously described in Chapter Feel how this resituates |
the neck |
You may want to start out performing exercises on your back on the floor |
This remedial position will help you isolate relax and focus When that feels comfortable |
try using all of them simultaneously while standing up as in the next exercise |
Postural Exercise Optimal Posture While Standing |
Stand up straight and perform exercises simultaneously Contract your glutes and |
abdominal muscles as you tuck your shoulder blades behind you Puff out your chest and |
press your arms toward the floor as you straighten the back of your neck Using antilaxity |
stand tall strong and resolute |
While you may feel apprehensive about how others will perceive you in this stance initially |
dont let this undermine your posture Stand as if people staring at you wouldnt reduce |
your resolve Stand as if a caliber handgun discharge wouldnt make you flinch Stand as if |
you wouldnt surrender even one iota of your optimal form even if you were being tased |
Steel yourself against any startling or trembling |
Shift your weight and the distribution of contractions to explore this configuration Even just |
cumulative minutes over several days will appreciably desensitize you to the discomfort |
involved in sustaining this position After a total of an hour it should become credible to |
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