monomer/program_peace · Datasets at Hugging Face

line stringlengths 1 117
dormant muscles This is so because they are difficult to recruit dont move with the rest of the
body and are starved of blood Dormant muscles cannot recover adequately after a workout
and are resistant to growth and strengthening because they can never fully relax and thus can
never fully heal As long as they are under constant selfimposed strain they will continue to
grow harder more fragile and decrepit Scrunchedup muscles crumple your body and cause it
to buckle under every movement
Pregnancy itself does not necessarily adversely affect a womans physique Rather it is the
months of prolonged bracing absence of postural variety and limited range of motion that can
accompany the later stages of pregnancy for some women that have prominent longlasting
effects Moreover although some of the natural variation in physique between humans is due
to exercise genetics and exposure to testosterone much of it can be attributed to differences
in dormant muscle that arose due to bracing during stress
You have significant untapped reservoirs of muscle in your body that correspond to areas
you brace and have been bracing for decades For example think about the hunch you probably
have in your neck Starting at birth you had a natural tendency to straighten the cervical
vertebrae in your neck stacking them in a straight line That straightnecked upright posture is
optimal But social pressures can affect how we carry our heads and necks the less safe stable
or welcoming your childhood environment was the more you were conditioned to hunch over
communicating modesty or submission The standard submissive neck posture is to stoop over
jut your chin out and tilt your head back All of those changes reduce your height and help you
appear guarded But they also introduce a slant in your neck which is an inefficient way of
stacking vertebrae against the force of gravity The excessive tension that develops leads to the
proliferation of trigger points and those in turn cause muscle dormancy in your neck
shoulders and chest and from there on down the spine
Chapter will detail exactly how to reclaim your neck and regain its flexibility and full
range of motion But the neck is just one example of a reservoir of muscle that has been
suppressed that you can tap into These reservoirs can be found all over our bodies Take your
clothes off and look in the mirror Any body parts that dont appear nubile and supple have
great potential If all of our muscles were brought completely out of dormancy we would have
the physiques if not bulk of elite athletes
Injuries Lead to Muscular Bracing
Injuries contribute to and interact with bracing After getting hurt individuals often try to avoid
experiencing pain by tensing the area surrounding the site of injury When someone sprains
their ankle they unintentionally contract many muscles in the ankle setting it in a fixed
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
defensive position This is intended to protect the injury In fact it is known as splinting
because it acts as a splint to immobilize the joint Unfortunately it also deprives the muscles of
the rest oxygen and nutrients they need to heal As a result splinting worsens the pain in the
long term by overtaxing the muscles involved This happens partly because we tend to breathe
extremely shallowly whenever we injure ourselves because as you know shallow breathing
causes bracing This is why whenever experience an injury pull out my breath metronome
immediately
Injuries almost always result in some form of persistent muscle tension Even major
medical procedures can contribute atrogenic pain is a term referring to pain caused by
medical treatment and is especially common with the use of braces slings casts and surgeries
Immobilizing a broken forearm with a cast can easily lead to frozen shoulder syndrome in
which a group of deltoid muscles is barred from moving through its normal range of motion as
tension gradually mounts
had a melanoma removed from my shoulder blade in my midteens and recently found
that have a series of muscular knots under the scar from bracing the area My brother
received a large shot in the quadriceps during his appendectomy years ago and he says the
same area troubles him often Think conscientiously about past injuries medical procedures
and other forms of trauma identifying how they might be causing you to brace or tense
muscles even today
Stress and muscular tension also make us more susceptible to physical injury because tense
muscles fail and tear under excessive force whereas relaxed ones are more resilient The
muscles strained by sitting in a fixed position at a computer for eight hours a day are the most
susceptible to damage from a fall or car accident Thus injury can lead to bracing and bracing
can lead to reinjury
Tense muscle tissue can be conceptualized as an injury or as a trauma even if there was no
precipitating accident The word injury is defined as physical damage to a biological organism
The word trauma is defined as an abnormality in an organisms tissues usually caused by
injury By these definitions any form of persistent bracing and the trigger points stemming
from it are both injurious and traumatic Unfortunately once they get bad enough they can
poison us emotionally
The Link Between Tension Pain and Negative Emotion
These mountains that you are carrying you were only supposed to climb Najwa Zebian b
Physical pain is an adaptive evolved mechanism The pain from a cut or burn informs us that
our bodies are suffering damage It gives us builtin motivation to withdraw from the source of
harm and learn to avoid it in the future But what about muscular pain also known as myalgia
In contrast to physical pain myalgia has more to do with restricting movement It compels us to
refrain from specific motions that might be damaging or harmfulit tells us not to overstretch
a strained muscle not to bend a weakened joint too far It also tells us when we approach the
limits of our healthy range of motion giving us important feedback about what our bodies can
and cannot do This would have restricted aging huntergatherers from movements that had
Chapter Recognize Muscular Tension Dormancy
proven necessary and probably also helped them save energy Due to the negative emotions
it creates however muscular pain is destructive to our wellbeing
Suffering is not abstract or conceptual It is embodied in the pain circuits of your nervous
system Nociceptive pain is pain caused by the activation of pain receptors known as
nociceptors Nociceptors respond to either thermal eg heat or cold chemical eg
inflammatory or mechanical eg crushing or tearing sources of harm They come in three
general types visceral organ superficial skin and deep somatic pain muscle Deep somatic
pain is triggered by the activation of nociceptors in ligaments tendons bones blood vessels
fascia and muscles It is dull aching and difficult to localize Strangely we become so
accustomed to it that we dont consciously notice its presence until a painkiller takes it away
Drugs like heroin and ecstasy induce intense euphoric states largely by alleviating this pain
Longterm bracing of our body parts and chakras causes deep somatic pain that poisons
our minds The toxicity is especially apparent in extreme examples such as people with chronic
pain People living with longterm pain of any kind frequently display psychological disturbances
and exhibit elevated levels of hysteria depression and hypochondriasis the neurotic triad
Chronic pain patients also generally have low selfesteem and higherthanaverage levels of
anxiety fear and anger In fact somatic pain is known to interact with psychogenic pain
which arises from social rejection defeat heartbreak and grief These two forms of pain
comingle and exacerbate one another There is no telling how much the undiagnosed chronic
pain from our muscular tension desecrates us emotionally
The experience of pain is transformed by paced breathing Try it the next time you feel
either physical or psychological pain It takes all the edge off One of the quickest and easiest
ways to create massive amounts of nondamaging pain is to submerge an arm or leg in ice
water Without paced breathing this is excruciating for the two to five minutes it takes for the

dormant muscles This is so because they are difficult to recruit dont move with the rest of the

body and are starved of blood Dormant muscles cannot recover adequately after a workout

and are resistant to growth and strengthening because they can never fully relax and thus can

never fully heal As long as they are under constant selfimposed strain they will continue to

grow harder more fragile and decrepit Scrunchedup muscles crumple your body and cause it

to buckle under every movement

Pregnancy itself does not necessarily adversely affect a womans physique Rather it is the

months of prolonged bracing absence of postural variety and limited range of motion that can

accompany the later stages of pregnancy for some women that have prominent longlasting

effects Moreover although some of the natural variation in physique between humans is due

to exercise genetics and exposure to testosterone much of it can be attributed to differences

in dormant muscle that arose due to bracing during stress

You have significant untapped reservoirs of muscle in your body that correspond to areas

you brace and have been bracing for decades For example think about the hunch you probably

have in your neck Starting at birth you had a natural tendency to straighten the cervical

vertebrae in your neck stacking them in a straight line That straightnecked upright posture is

optimal But social pressures can affect how we carry our heads and necks the less safe stable

or welcoming your childhood environment was the more you were conditioned to hunch over

communicating modesty or submission The standard submissive neck posture is to stoop over

jut your chin out and tilt your head back All of those changes reduce your height and help you

appear guarded But they also introduce a slant in your neck which is an inefficient way of

stacking vertebrae against the force of gravity The excessive tension that develops leads to the

proliferation of trigger points and those in turn cause muscle dormancy in your neck

shoulders and chest and from there on down the spine

Chapter will detail exactly how to reclaim your neck and regain its flexibility and full

range of motion But the neck is just one example of a reservoir of muscle that has been

suppressed that you can tap into These reservoirs can be found all over our bodies Take your

clothes off and look in the mirror Any body parts that dont appear nubile and supple have

great potential If all of our muscles were brought completely out of dormancy we would have

the physiques if not bulk of elite athletes

Injuries Lead to Muscular Bracing

Injuries contribute to and interact with bracing After getting hurt individuals often try to avoid

experiencing pain by tensing the area surrounding the site of injury When someone sprains

their ankle they unintentionally contract many muscles in the ankle setting it in a fixed

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

defensive position This is intended to protect the injury In fact it is known as splinting

because it acts as a splint to immobilize the joint Unfortunately it also deprives the muscles of

the rest oxygen and nutrients they need to heal As a result splinting worsens the pain in the

long term by overtaxing the muscles involved This happens partly because we tend to breathe

extremely shallowly whenever we injure ourselves because as you know shallow breathing

causes bracing This is why whenever experience an injury pull out my breath metronome

immediately

Injuries almost always result in some form of persistent muscle tension Even major

medical procedures can contribute atrogenic pain is a term referring to pain caused by

medical treatment and is especially common with the use of braces slings casts and surgeries

Immobilizing a broken forearm with a cast can easily lead to frozen shoulder syndrome in

which a group of deltoid muscles is barred from moving through its normal range of motion as

tension gradually mounts

had a melanoma removed from my shoulder blade in my midteens and recently found

that have a series of muscular knots under the scar from bracing the area My brother

received a large shot in the quadriceps during his appendectomy years ago and he says the

same area troubles him often Think conscientiously about past injuries medical procedures

and other forms of trauma identifying how they might be causing you to brace or tense

muscles even today

Stress and muscular tension also make us more susceptible to physical injury because tense

muscles fail and tear under excessive force whereas relaxed ones are more resilient The

muscles strained by sitting in a fixed position at a computer for eight hours a day are the most

susceptible to damage from a fall or car accident Thus injury can lead to bracing and bracing

can lead to reinjury

Tense muscle tissue can be conceptualized as an injury or as a trauma even if there was no

precipitating accident The word injury is defined as physical damage to a biological organism

The word trauma is defined as an abnormality in an organisms tissues usually caused by

injury By these definitions any form of persistent bracing and the trigger points stemming

from it are both injurious and traumatic Unfortunately once they get bad enough they can

poison us emotionally

The Link Between Tension Pain and Negative Emotion

These mountains that you are carrying you were only supposed to climb Najwa Zebian b

Physical pain is an adaptive evolved mechanism The pain from a cut or burn informs us that

our bodies are suffering damage It gives us builtin motivation to withdraw from the source of

harm and learn to avoid it in the future But what about muscular pain also known as myalgia

In contrast to physical pain myalgia has more to do with restricting movement It compels us to

refrain from specific motions that might be damaging or harmfulit tells us not to overstretch

a strained muscle not to bend a weakened joint too far It also tells us when we approach the

limits of our healthy range of motion giving us important feedback about what our bodies can

and cannot do This would have restricted aging huntergatherers from movements that had

Chapter Recognize Muscular Tension Dormancy

proven necessary and probably also helped them save energy Due to the negative emotions

it creates however muscular pain is destructive to our wellbeing

Suffering is not abstract or conceptual It is embodied in the pain circuits of your nervous

system Nociceptive pain is pain caused by the activation of pain receptors known as

nociceptors Nociceptors respond to either thermal eg heat or cold chemical eg

inflammatory or mechanical eg crushing or tearing sources of harm They come in three

general types visceral organ superficial skin and deep somatic pain muscle Deep somatic

pain is triggered by the activation of nociceptors in ligaments tendons bones blood vessels

fascia and muscles It is dull aching and difficult to localize Strangely we become so

accustomed to it that we dont consciously notice its presence until a painkiller takes it away

Drugs like heroin and ecstasy induce intense euphoric states largely by alleviating this pain

Longterm bracing of our body parts and chakras causes deep somatic pain that poisons

our minds The toxicity is especially apparent in extreme examples such as people with chronic

pain People living with longterm pain of any kind frequently display psychological disturbances

and exhibit elevated levels of hysteria depression and hypochondriasis the neurotic triad

Chronic pain patients also generally have low selfesteem and higherthanaverage levels of

anxiety fear and anger In fact somatic pain is known to interact with psychogenic pain

which arises from social rejection defeat heartbreak and grief These two forms of pain

comingle and exacerbate one another There is no telling how much the undiagnosed chronic

pain from our muscular tension desecrates us emotionally

The experience of pain is transformed by paced breathing Try it the next time you feel

either physical or psychological pain It takes all the edge off One of the quickest and easiest

ways to create massive amounts of nondamaging pain is to submerge an arm or leg in ice

water Without paced breathing this is excruciating for the two to five minutes it takes for the