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e Cardio |
Weightlifting |
e Heat |
e Massage |
Increase blood flow using |
Assume stiff rarely used |
positions and postures |
Firmly contract the muscles |
involved until they fatigue |
Explore configurations that |
crack |
Use diaphragmatic breathing |
Search for and contract into |
aching or soreness until it |
fades |
Help the muscles rest using |
e Repeated contraction |
e Full relaxation |
e Heat or cold |
e Massage |
e Vibration |
Muscle in Partial |
Contraction |
Muscle in Full |
Contraction |
Muscle at Resting |
Length |
Before AntiRigidity |
During AntiRigidity |
After AntiRigidity |
Chapter Conclusions |
Program Peace Tools and Ways of Being |
Personal |
Care |
Paced Breathing Prioritize Composure Exercise Hydrate Sleep Eight Hours |
Walk Take Time for Yourself Live in the Present Awareness of Startling |
Flinching Trembling Fasting Interoception Using a Stethoscope Optimism |
Social |
Optimal Body Language Nonsubmissive Nondominating Nondefensive |
Grooming Caressing Massaging Others No Unnecessary Competition |
Camaraderie Steady Eye Contact Annunciating Clearly Playfulness Laughing |
Smiling Connectedness Bonding Nurturance Healthy Sex Free and Open |
Body Language Taking Up Space Humble Indomitable Forgiving |
Affectionate Breaking Up Fights Sharing Helping Mending Loving |
Breathing |
Paced Breathing Long Deep Smooth Assertive Breaths Passive Exhale |
Belly Breathing Rehab the Diaphragmatic Speedbump Dormancy Apneic |
Disturbances Nasal Breathing Taping the Mouth Diaphragmatic Vocalization |
Reading Out Loud Throat Limp Voice Deep and Relaxed PantHoot Oceans |
Breath Diaphragm Stretch Breath Holding Exercises |
Muscles |
Antirigidity Antilaxity Microbreaks Postural Awareness Massage |
Compression Percussion Vibration Delocalized Pressure Bidirectional |
Control Progressive Relaxation Body Scan Stretching Yoga Firm |
Contractions Full Range of Motion Decompression Stretchlying |
Glidewalking Counterposes Postural Variety |
Mindset |
Egalitarian Worldview Nonjudgmental Nonresistant Nonattached |
Empathy and Compassion Desensitization Control Rising to Meet Adversity |
Eustress the Challenge Response Coolness Pureness of Heart Watching |
the Thinker Mindfulness Gratitude Fearlessness Funloving Composed |
Kindness Emotional Maturity Dominance Imperturbable Selfpossessed |
Avoid |
Retaliation Apprehension Rejection Sensitivity Timidity Domineering |
Gasping Breath Holding Lack of Rest Lack of Sleep Overeating Overly Sweet |
Salty Fatty Foods Lying Gossiping Vanity Taking Offense Addictive |
Behaviors Violent Media Horror Unnecessarily Loud Music Drugs Alcohol |
Inhibition Withdrawal Avoidance |
Postural |
Neck Retracted Shoulders Back and Down Abs Contracted Chest Spread |
Glutes Contracted Feet Parallel Urine Retention and Expulsion Eyes Wide |
Eyes Fixated Eyes Up Head Pointing Up Ability to Glare and Frown Eyes |
Unblinking Relaxed Eyebrows Expressionless Mewing Sneer Awareness |
Smiling |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |