monomer/program_peace · Datasets at Hugging Face

line stringlengths 1 117
Illustration Tools for percussion A Softball B Tennis ball C Eyebolt x D Jacknobber
E Index Knobber F Bonger G Brookstone vibrating massagers H Theragun
Vibration
strongly recommend that you spend around on a handheld vibrating massager Using it
on your neck and head should give you the chills and make your body tingle a clear sign that it
is sorely needed Use it wherever it feels good Vibration tends not to work as well on trigger
points as compression or percussion However even just one minute per day of vibratory
stimulation will alleviate bracing and increase circulation When used before bed it can
promote better sleep Also use it on tender muscles after massage Doing so can encourage
the wellworked muscles to relax further which helps the massage do its work
Delocalized Pressure
Aside from targeting small localized areas of tissue with compression and percussion it can be
therapeutic to provide firm pressure to larger areas This is a form of delocalized pressure that
compresses but also stretches many muscles at the same time This occurs when someone
presses firmly into a large area of the body Thai masseuses walk on the body to provide this
kind of relief Delocalized pressure pushes various muscle bracing pattern configurations
outside their normally restricted range which can have longlasting positive effects It will give
your joints including those in the spine more play and articulation
Massage Activity Delocalized Pressure for the Spine
Perform the following activity on a friend then have them perform it on you Have them
lie down on their stomach on a bed or the floor With your hands side by side press into
their spine with the heel of both palms for two seconds at a time Start by pressing lightly
times as you move from the top of their neck to the bottom of their sacrum Do this
again with medium firmness The person receiving the pressure should focus on how the
normal braced posture of their spine is being bowed in a different direction and thereby
freed from unnecessary rigidity Afterward they should perform ten situps to neutralize
Chapter Release Tense Muscle with Massage
any backward tension that has been created Ideally everyone should have this done to
them every night before bed
Cautions to Take with Massage
Several key pieces of advice are essential for practicing compression and percussion safely
Neither technique should ever damage tissue nor should they bruise scrape or even irritate
the skin Avoid using compression on a recent injury broken skin or broken bones
No matter the circumstances medical professionals advise against compressing the
following body parts the eye the inguinal ligament the xiphoid process the trachea the
median nerve near the carpal tunnel junction the sciatic nerve and the coccyx Also never
massage a pulse Many arteries accumulate plaque and massaging them can dislodge that
plaque and cause blood vessel occlusion Additionally avoid pressing or pinching lymph nodes
Certain illnesses can also make massage a risky activity If you have the following health
conditions consult your doctor before receiving or selfadministering massage aneurysm
atherosclerosis cancer congestive heart failure coronary artery disease peritonitis or
polycystic kidney disease Other conditions that are usually contraindicated for massage include
fever cirrhosis pitting edema blood clots deep vein thrombosis embolism fainting
uncontrolled high blood pressure intestinal obstruction lymphangitis myocarditis rheumatoid
arthritis tumors seizures and tuberculosis among others
Getting Results from SelfMassage
Applied properly the pressure of compression and percussion should involve only dull pain
On one hand if the muscle doesnt ache when you press into it you are applying too little
pressure and will not release the stored tension On the other the muscle should never hurt
after you have stopped compressing If it does you have applied too much pressure or found
an area that would best be avoided Although compression feels like it causes pain it would be
more accurate to say that it reveals where pain already exists in your body believe that the
level of discomfort you feel when compressing a tense muscle is proportionate to the
subliminal pain signals that it sends your brain throughout the day
It almost seems unfair that to rid ourselves of pain we must endure it even more intensely
But there is an optimistic perspective on soft tissue release The muscular strain that you
endure today is the product of years or even decades of tension And yet many muscles can
be largely rehabilitated in just a handful of fiveminute sessions After that initial period of
regular massage less than one minute per month can be sufficient to maintain these results
This suggests that every minute of soft tissue release reverses weeks or even months of strain
Additionally keep in mind that if you choose not to release your muscles you are allowing
them to become tenser raising your levels of stress and anxiety and perpetuating chronic pain
and autonomic imbalance
It is vital to appraise soft tissue therapy positively It is invasive in some ways but you
want your body to embrace the sensations that you feel rather than reject them The key is to
selfsoothe and trigger your natural relaxation response To that end it is imperative to use
diaphragmatic breathing Many specialists agree that deep breathing helps the muscle spindles
receive the message to stop contracting
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
There is a wealth of massage instructions and tutorials on the internet Simply Google
how to massage Or if video instruction appeals to you YouTube it also recommend using
other guides on muscle release such as Jill Millers The Role Model and Clair Davies The Trigger
Point Therapy Workbook As a baseline the exercises that follow highlight a few of the areas
that think are essential to compress and percuss
Massage Exercise Compression of the Hand Web
Use one hand to grab and pinch the web of the other hand Firmly squeeze the area
between the thumb and forefinger Spend time becoming acquainted with the tight
painful bundles of muscles and release them with firm compression Repeat with the
other hand Continue to compress your entire hand searching for any achiness or
tenderness
Illustration Hand massage
Massage Exercise Compression of the Foot Arch
Step firmly on a tennis ball pressing the ball into every area of the underside of the foot
Concentrate on the arch but press the ball into the heel and along the ball of your foot as
well You might also try standing on the corner of a stair Also use the tip of your thumb
to press into sore areas After about two minutes you should notice that compressing it
becomes much less painful and that your foot feels limber and pliant You could buy
milliondollar orthopedic shoes and still not get even a fraction of the relief you can attain
from a couple of hours of soft tissue foot massage
illustration Foot Massage
Chapter Release Tense Muscle with Massage
Massage Exercise Compression of the Temporalis
The temporalis muscle assists in chewing and covers much of the temporal bone on the
side of the head Use your knuckles to make small circular motions all along the belly of
this large muscle Also try watching TV lying down on one side with your temporal
muscle pressed into a softball Releasing this muscle will reduce the lowgrade perpetual
headache that so many of us carry When you work on massaging the temporaliis it is also
worth compressing the cheekbones jaw and the three auricular muscles surrounding
each ear
Illustration Temporalis massage

Illustration Tools for percussion A Softball B Tennis ball C Eyebolt x D Jacknobber

E Index Knobber F Bonger G Brookstone vibrating massagers H Theragun

Vibration

strongly recommend that you spend around on a handheld vibrating massager Using it

on your neck and head should give you the chills and make your body tingle a clear sign that it

is sorely needed Use it wherever it feels good Vibration tends not to work as well on trigger

points as compression or percussion However even just one minute per day of vibratory

stimulation will alleviate bracing and increase circulation When used before bed it can

promote better sleep Also use it on tender muscles after massage Doing so can encourage

the wellworked muscles to relax further which helps the massage do its work

Delocalized Pressure

Aside from targeting small localized areas of tissue with compression and percussion it can be

therapeutic to provide firm pressure to larger areas This is a form of delocalized pressure that

compresses but also stretches many muscles at the same time This occurs when someone

presses firmly into a large area of the body Thai masseuses walk on the body to provide this

kind of relief Delocalized pressure pushes various muscle bracing pattern configurations

outside their normally restricted range which can have longlasting positive effects It will give

your joints including those in the spine more play and articulation

Massage Activity Delocalized Pressure for the Spine

Perform the following activity on a friend then have them perform it on you Have them

lie down on their stomach on a bed or the floor With your hands side by side press into

their spine with the heel of both palms for two seconds at a time Start by pressing lightly

times as you move from the top of their neck to the bottom of their sacrum Do this

again with medium firmness The person receiving the pressure should focus on how the

normal braced posture of their spine is being bowed in a different direction and thereby

freed from unnecessary rigidity Afterward they should perform ten situps to neutralize

Chapter Release Tense Muscle with Massage

any backward tension that has been created Ideally everyone should have this done to

them every night before bed

Cautions to Take with Massage

Several key pieces of advice are essential for practicing compression and percussion safely

Neither technique should ever damage tissue nor should they bruise scrape or even irritate

the skin Avoid using compression on a recent injury broken skin or broken bones

No matter the circumstances medical professionals advise against compressing the

following body parts the eye the inguinal ligament the xiphoid process the trachea the

median nerve near the carpal tunnel junction the sciatic nerve and the coccyx Also never

massage a pulse Many arteries accumulate plaque and massaging them can dislodge that

plaque and cause blood vessel occlusion Additionally avoid pressing or pinching lymph nodes

Certain illnesses can also make massage a risky activity If you have the following health

conditions consult your doctor before receiving or selfadministering massage aneurysm

atherosclerosis cancer congestive heart failure coronary artery disease peritonitis or

polycystic kidney disease Other conditions that are usually contraindicated for massage include

fever cirrhosis pitting edema blood clots deep vein thrombosis embolism fainting

uncontrolled high blood pressure intestinal obstruction lymphangitis myocarditis rheumatoid

arthritis tumors seizures and tuberculosis among others

Getting Results from SelfMassage

Applied properly the pressure of compression and percussion should involve only dull pain

On one hand if the muscle doesnt ache when you press into it you are applying too little

pressure and will not release the stored tension On the other the muscle should never hurt

after you have stopped compressing If it does you have applied too much pressure or found

an area that would best be avoided Although compression feels like it causes pain it would be

more accurate to say that it reveals where pain already exists in your body believe that the

level of discomfort you feel when compressing a tense muscle is proportionate to the

subliminal pain signals that it sends your brain throughout the day

It almost seems unfair that to rid ourselves of pain we must endure it even more intensely

But there is an optimistic perspective on soft tissue release The muscular strain that you

endure today is the product of years or even decades of tension And yet many muscles can

be largely rehabilitated in just a handful of fiveminute sessions After that initial period of

regular massage less than one minute per month can be sufficient to maintain these results

This suggests that every minute of soft tissue release reverses weeks or even months of strain

Additionally keep in mind that if you choose not to release your muscles you are allowing

them to become tenser raising your levels of stress and anxiety and perpetuating chronic pain

and autonomic imbalance

It is vital to appraise soft tissue therapy positively It is invasive in some ways but you

want your body to embrace the sensations that you feel rather than reject them The key is to

selfsoothe and trigger your natural relaxation response To that end it is imperative to use

diaphragmatic breathing Many specialists agree that deep breathing helps the muscle spindles

receive the message to stop contracting

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

There is a wealth of massage instructions and tutorials on the internet Simply Google

how to massage Or if video instruction appeals to you YouTube it also recommend using

other guides on muscle release such as Jill Millers The Role Model and Clair Davies The Trigger

Point Therapy Workbook As a baseline the exercises that follow highlight a few of the areas

that think are essential to compress and percuss

Massage Exercise Compression of the Hand Web

Use one hand to grab and pinch the web of the other hand Firmly squeeze the area

between the thumb and forefinger Spend time becoming acquainted with the tight

painful bundles of muscles and release them with firm compression Repeat with the

other hand Continue to compress your entire hand searching for any achiness or

tenderness

Illustration Hand massage

Massage Exercise Compression of the Foot Arch

Step firmly on a tennis ball pressing the ball into every area of the underside of the foot

Concentrate on the arch but press the ball into the heel and along the ball of your foot as

well You might also try standing on the corner of a stair Also use the tip of your thumb

to press into sore areas After about two minutes you should notice that compressing it

becomes much less painful and that your foot feels limber and pliant You could buy

milliondollar orthopedic shoes and still not get even a fraction of the relief you can attain

from a couple of hours of soft tissue foot massage

illustration Foot Massage

Chapter Release Tense Muscle with Massage

Massage Exercise Compression of the Temporalis

The temporalis muscle assists in chewing and covers much of the temporal bone on the

side of the head Use your knuckles to make small circular motions all along the belly of

this large muscle Also try watching TV lying down on one side with your temporal

muscle pressed into a softball Releasing this muscle will reduce the lowgrade perpetual

headache that so many of us carry When you work on massaging the temporaliis it is also

worth compressing the cheekbones jaw and the three auricular muscles surrounding

each ear

Illustration Temporalis massage