monomer/program_peace · Datasets at Hugging Face

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tongue eyes jaw hands arms legs back shoulders stomach etc
Spend time discovering how to brace it further and how to bring it into a full
contraction Explore the muscles range of motion and degree of freedom
Use bidirectional control to relax it tense it then relax it again Use this method to
gradually identify the most relaxed resting state that you can achieve
Chapter Recognize Muscular Tension Dormancy
Notice that when the muscle is unbraced underlying pain and discomfort become
apparent Deep slow breathing will become more difficult than usual Focus on the
discomfort involved as you continue to breathe diaphragmatically The discomfort will
slowly subside This is what it feels like to heal trauma
Bidirectional control and the unbracing protocol can be used in conjunction with
progressive relaxation a tool developed in the early s by Edmund Jacobson In
progressive relaxation different muscle groups throughout the body are relaxed one at a time
As a therapeutic exercise it has been shown to lead to reductions in neuromuscular tension
breathing rate and sympathetic activity recommend that you search online for guided
progressive relaxation exercises and videos You might also try searching for a similar practice
called body scan Make a record of the videos that you like and practice them weekly We
need to delve into this inner space if we are to bring peace to it Below is a progressive
relaxation exercise that you can combine with the unbracing protocol above
Relaxation Exercise Progressive Relaxation for Bedtime
Lie down in bed and assume one of your typical sleeping postures Hold each of the following
forms of bracing with moderate to high intensity for seconds then let them go utterly
Release the muscles abruptly and enjoy the feeling of limpness Allow the relaxation to
develop for at least seconds
Flex or curl your feet and let go
Bending at the knees pull your heels up toward your butt to engage your hamstrings
and let go
Arch your lower back and let go
Use the muscles of your pelvic floor to pull your thighs together and let go
Tilt your hips to one side then the other and let go
Raise your shoulders and let go
Flex your biceps and let go
Tighten your hands without making fists and let go
Brace your neck in different directions and let go
Squint your eyes and let go
Press your tongue firmly against the roof of your mouth and suck and let go
Finally assume the spinal position you would be in if you were in an atrocious amount
of physical pain Hold that position and let go
Throughout the book we will build on this concept of forcing a partially contracted muscle
to contract completely and then letting it relax Chapter will detail how this can be used to
reverse all the partial contraction and pain in your body using a technique that call anti
rigidity training As discussed in that chapter this involves using physical poses that activate
underutilized joint configurations It narrows in on poses that ache and cause the joints to
crack Once you find these achy configurations in your body you will work on contracting the
muscles involved to full fatigue It feels like a good stretch but it is much more than that
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
The process of holding the contraction outside its normal range of motion encourages blood
flow unlocks trigger points and elongates muscles to their optimal length unlike anything
elseaside from massage that is
Massage Counteracts Partial Contraction and Dormant Muscle
Despite the growing recognition that muscle tension causes most common pain targeting the
trigger points that cause it is not part of mainstream medical education Physicians
psychiatrists and psychologists rarely consider muscular dysfunction despite it being a major
contributor to a wide variety of diseases and disorders The medical establishment has found
that it is more profitable to direct funding toward pharmaceuticals medical devices surgeries
and other medical procedures than toward massage and the manual compression of trigger
points This is true even though there is overwhelming support for the concept of trigger points
and the use of massage in resolving them from distinguished medical institutions such as the
American Pain Society
am generally aligned with and fond of the modern medical establishment but its neglect
of bracing repetitive strain and trigger points is unacceptable Today many experts worldwide
recognize that muscle pain may be the biggest cause of disability and loss of productivity in the
workplace Nonetheless clinicians focus on major surgery and on masking muscle pain with
drugs rather than less invasive safer and more effective solutions that are already known We
cant expect doctors to solve all of our problems We need to let the doctors off the hook and
take responsibility for our muscles into our own hands
Physically massaging trigger points with firm pressure breaks them up allowing blood and
oxygen back into the muscle Massage is thought to be the least invasive most costeffective
and safest way to reinstate circulation and reverse the selfsustaining contraction that
maintains them The next chapter will explain precisely how to perform compressive massage
on your own muscles
Trigger point massage and antirigidity are easy to do and work wonders However there is
a simple explanation for why you and everyone you know arent already using these techniques
regularly The body only allows muscle groups to open up if the person is breathing
diaphragmatically This means that these two techniques dont work nearly as well for people
who have not undergone diaphragmatic retraining However combining long breaths with
massage achy poses and contraction into the most painful muscles in my body liberated my
neck shoulders hips and lower back from a state of stinging rigidity After reading Chapters
and you will have all the knowledge you need to do this for yourself
Chapter Recognize Muscular Tension Dormancy
Chapter Bullet Points
e Tense muscles with excessive tone burden us Their tension develops from extended
periods of uninterrupted use This prolonged use is known as repetitive strain or
persistent muscle tension
e Much of the muscle tension that we experience comes from unnecessary bracing
Bracing is largely involuntary but is avoidable because we can become aware of it
e Rest and microbreaks give strained muscles the downtime they need to regenerate
e Deprived of breaks overused muscles become ultrafatigued But given the proper
microbreaks the same muscles could have been healthy and toned
e Longterm strain changes our muscles physically leading to adaptive muscles
shortening scar tissue and the formation of trigger points
e Adaptive muscle shortening is a form of partial contraction in which a muscle can
neither rest nor contract completely The fact that the muscle is shorter can distort
posture and proper skeletal alignment
e We have partially contracted muscles in the face vocal tract spine abdomen
genitals and other areas
e Muscles that have been in partial contraction for years go dormant Dormant muscles
limit movement promote frailty and lower metabolism They are atrophied weak
inflamed surrounded by fat deposits susceptible to injury and worst of all painful
e Most people have unknowingly allowed muscles in the crux of their necks and lower

tongue eyes jaw hands arms legs back shoulders stomach etc

Spend time discovering how to brace it further and how to bring it into a full

contraction Explore the muscles range of motion and degree of freedom

Use bidirectional control to relax it tense it then relax it again Use this method to

gradually identify the most relaxed resting state that you can achieve

Chapter Recognize Muscular Tension Dormancy

Notice that when the muscle is unbraced underlying pain and discomfort become

apparent Deep slow breathing will become more difficult than usual Focus on the

discomfort involved as you continue to breathe diaphragmatically The discomfort will

slowly subside This is what it feels like to heal trauma

Bidirectional control and the unbracing protocol can be used in conjunction with

progressive relaxation a tool developed in the early s by Edmund Jacobson In

progressive relaxation different muscle groups throughout the body are relaxed one at a time

As a therapeutic exercise it has been shown to lead to reductions in neuromuscular tension

breathing rate and sympathetic activity recommend that you search online for guided

progressive relaxation exercises and videos You might also try searching for a similar practice

called body scan Make a record of the videos that you like and practice them weekly We

need to delve into this inner space if we are to bring peace to it Below is a progressive

relaxation exercise that you can combine with the unbracing protocol above

Relaxation Exercise Progressive Relaxation for Bedtime

Lie down in bed and assume one of your typical sleeping postures Hold each of the following

forms of bracing with moderate to high intensity for seconds then let them go utterly

Release the muscles abruptly and enjoy the feeling of limpness Allow the relaxation to

develop for at least seconds

Flex or curl your feet and let go

Bending at the knees pull your heels up toward your butt to engage your hamstrings

and let go

Arch your lower back and let go

Use the muscles of your pelvic floor to pull your thighs together and let go

Tilt your hips to one side then the other and let go

Raise your shoulders and let go

Flex your biceps and let go

Tighten your hands without making fists and let go

Brace your neck in different directions and let go

Squint your eyes and let go

Press your tongue firmly against the roof of your mouth and suck and let go

Finally assume the spinal position you would be in if you were in an atrocious amount

of physical pain Hold that position and let go

Throughout the book we will build on this concept of forcing a partially contracted muscle

to contract completely and then letting it relax Chapter will detail how this can be used to

reverse all the partial contraction and pain in your body using a technique that call anti

rigidity training As discussed in that chapter this involves using physical poses that activate

underutilized joint configurations It narrows in on poses that ache and cause the joints to

crack Once you find these achy configurations in your body you will work on contracting the

muscles involved to full fatigue It feels like a good stretch but it is much more than that

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

The process of holding the contraction outside its normal range of motion encourages blood

flow unlocks trigger points and elongates muscles to their optimal length unlike anything

elseaside from massage that is

Massage Counteracts Partial Contraction and Dormant Muscle

Despite the growing recognition that muscle tension causes most common pain targeting the

trigger points that cause it is not part of mainstream medical education Physicians

psychiatrists and psychologists rarely consider muscular dysfunction despite it being a major

contributor to a wide variety of diseases and disorders The medical establishment has found

that it is more profitable to direct funding toward pharmaceuticals medical devices surgeries

and other medical procedures than toward massage and the manual compression of trigger

points This is true even though there is overwhelming support for the concept of trigger points

and the use of massage in resolving them from distinguished medical institutions such as the

American Pain Society

am generally aligned with and fond of the modern medical establishment but its neglect

of bracing repetitive strain and trigger points is unacceptable Today many experts worldwide

recognize that muscle pain may be the biggest cause of disability and loss of productivity in the

workplace Nonetheless clinicians focus on major surgery and on masking muscle pain with

drugs rather than less invasive safer and more effective solutions that are already known We

cant expect doctors to solve all of our problems We need to let the doctors off the hook and

take responsibility for our muscles into our own hands

Physically massaging trigger points with firm pressure breaks them up allowing blood and

oxygen back into the muscle Massage is thought to be the least invasive most costeffective

and safest way to reinstate circulation and reverse the selfsustaining contraction that

maintains them The next chapter will explain precisely how to perform compressive massage

on your own muscles

Trigger point massage and antirigidity are easy to do and work wonders However there is

a simple explanation for why you and everyone you know arent already using these techniques

regularly The body only allows muscle groups to open up if the person is breathing

diaphragmatically This means that these two techniques dont work nearly as well for people

who have not undergone diaphragmatic retraining However combining long breaths with

massage achy poses and contraction into the most painful muscles in my body liberated my

neck shoulders hips and lower back from a state of stinging rigidity After reading Chapters

and you will have all the knowledge you need to do this for yourself

Chapter Recognize Muscular Tension Dormancy

Chapter Bullet Points

e Tense muscles with excessive tone burden us Their tension develops from extended

periods of uninterrupted use This prolonged use is known as repetitive strain or

persistent muscle tension

e Much of the muscle tension that we experience comes from unnecessary bracing

Bracing is largely involuntary but is avoidable because we can become aware of it

e Rest and microbreaks give strained muscles the downtime they need to regenerate

e Deprived of breaks overused muscles become ultrafatigued But given the proper

microbreaks the same muscles could have been healthy and toned

e Longterm strain changes our muscles physically leading to adaptive muscles

shortening scar tissue and the formation of trigger points

e Adaptive muscle shortening is a form of partial contraction in which a muscle can

neither rest nor contract completely The fact that the muscle is shorter can distort

posture and proper skeletal alignment

e We have partially contracted muscles in the face vocal tract spine abdomen

genitals and other areas

e Muscles that have been in partial contraction for years go dormant Dormant muscles

limit movement promote frailty and lower metabolism They are atrophied weak

inflamed surrounded by fat deposits susceptible to injury and worst of all painful

e Most people have unknowingly allowed muscles in the crux of their necks and lower