How to Activate Your Muscles by Yourself | Be Activated & Reflexive Performance Reset (RPR)

How to Activate Your Muscles by Yourself | Be Activated & Reflexive Performance Reset (RPR)

[music] Hey everyone thanks for checking in. Today I am going to walk you through a self
activation sequence. It is something that I do every morning when
I wake up, and before a workout, and sometimes before bed to help me unwind after a long
day at medical school. So if you do not know what I am talking about
what is self activation, muscle activation, what is this bs? Before you judge please quickly watch my intro
video Be Activated 101. The audio-visual is not the best, but I am
really proud of the content of the video. It definitely has closed captions, so you
can mute the video if the audio is distracting. There is some very important information about
the framework for understanding Be Activated or RPR. Also, I am going to do a future video on this
because it can kind of get confusing when they are lots of different names for similar
things. But for all intents of purposes I think of
Be Activated and RPR as essentially the same thing except for different application and
point of focus in applying it. But the principles underlying it are the exactly
the same. So lets say you understand what Be Activated
is, but you are a bit skeptical. Maybe you want to try what you can do by yourself. I think the coolest thing about either Be
Activated or RPR is that athletes or clients or the patients can do it themselves. Its about empowerment and self-responsibility. Which are absolutely essential as we transition
into improving our health care system because we have amazing health care practioners, but
burnout, physician drop out are very very high. And if we can get this model of self-responsibility
in the care we can reduce the burden on the health care practioners, to not be super man
or super women to fix everything. Instead they are partners, to help people
regain their health and battle. Not battle, but deal with disease. So, first what we are going to do is take
the activation stick. You do not need the activation stick, but
its just nice. I got this from Dr. Tom. So, if you are within the US definitely check
out Dr. Tom Nelson website, or if you are within Canada you can contact
me if you want one. But again you do not need it. It just makes it easier to get certain points
for leverage. So for example, the first thing we are going
to do is get your diaphragm functioning well. So we are just going to grab it (the activation
stick) and work your way down. And when you are doing it, if any of your
experience a Be Activated session, it can be very gruesome and gnarly, and surprising
how much it hurts, and how visceral it is, and how much emotion it brings up. A lot of times people get mistaken and think
I just need to jam it in here and get through my mediastinum and my heart. Well that is not true. A lot of it is because of leverage and body
position, you are able to get much more force than by yourself. Secondly, it is about matching the tissue
quality, and its the same with foam rolling. You are never going to push yourself to the
extreme, because you are not insane. You are not willingly going to put yourself
through excruciating pain. So it is more about stimulation/reminding
your body about that area. Especially, if you have never had a Be Activated
session, you can still see great results with this. So you are going to go down your diaphgragm. All the way down the sternum. Excuse me! I meant sternum not diaphragm, duh! You can’t go down your diaphgragm. You are going to go down your sternum. But what you are going to avoid is. Your sternum, will tend to branch out into
the edge of these bones. There is this thing called the Xiphoid process. Do not push there at all! So avoid the Xiphoid process. So you are going to come down here, so make
sure you come along the edge of the ribs. Not on top, not digging underneath, just along
the edge. What are you going to do is try to breathe. I have talked about before breathing into
your belly, and you are going to think breathe down into your feet. And if any of you follow Elliot Hulse or watch
any of his videos he always says Breathe into your Balls. It may sound kind of silly, and for females
it is whatever other part in your pelvic region. If you are breathing correctly, as you diaphragm
pulls down, all the junk here has to go somewhere. So it goes out, but it also goes down too. So if you are really mastering your breathing,
you will actually feel a little ‘bulge’ in the pelvic floor. And they are very interesting theories that
when our breathing is so restricted we are not getting that rhythmically up and down,
and that tiny stimulation of the pelvic floor. Over time that leads to atrophy. So, I do not think there has been extensive
research about it, but I think it is a very interesting area of inquiry. So you are going to go down. It will take 5-10 seconds. It will take 5-10 seconds here. 5-10 seconds here. If you do find a sore spot spend some more
time. Next what you are going to do is hold the
stick or put it on the ground. You are going to take a power pose. If you do not know what a power pose is, there
is an amazing Ted Talk, I will include the link above, and in the description. And it is given by this amazing lady at the
Harvard Business School and I think what is really cool is that it is not only about how
the power poses can help you with interviews and be more confident, and feel more relaxed. But also, she talks a lot about woman empowerment,
which I think is super important. To me it seems ridiculous that sexism still
exists, but in one of our lectures yesterday our amazing peditiatrian doctor had mentioned
that she really wanted to do orthopedic surgery, and after she finished her clerkship the head
of the director said that we do not accept women. It just boggled my mind. This was in 1985 NOT 1945. But that is besides the point. But I think it (power poses) is really cool. It changes your hormones. It increases your testosterone, it decreases
your levels of cortisol. They have done randomized clinical trials
that having people do 2 minutes! 2 minutes! of power poses before an interview. It is a special type of interview, it is kind
of what you experience at UBC at the MMI, or most other schools where the interviewers
are trying to give you zero feedback. It is very difficult because they are so many
subtle cues. They say roughly 86% of communication is non-verbal. So if I am just sitting like this, it is really
hard and stressful experience. But they found that the interviewers were
blinded to who did the power poses and who didn’t. The people who just did 2 min of power poses,
the wonder women, or the superman or Usian Bolt. They had significantly improved ratings by
the interviewers, which is amazing because you know they had no bias they knew what happened. So you are going to take this power pose. It improves your hormones, etc., improves
a lot of things. But another cool thing about it is that if
you are truly breathing diaphragmatically you will not just expand outwards but also
expand to the side as well. So you shouldn’t just be out. A lot of powerlifters, when learning this
from JL, talks a lot about how powerlifters are good at jutting their stomach out. They are not really diaphragmatically breathing,
but are just jutting their stomachs out. So you really want to feel it here (on your
sides). So you are in a super cool power pose, and
you are getting instant feedback are you breathing correctly. I recommend 10 nice belly breaths. In through the nose, out through the nose. Some people say out through the mouth, but
after reading oxygen advantage I try to do all my breathing through the nose. If you want to watch that video, I did a book
review on it, definitely check that out. Totally changed how I viewed optimizing breathing,
and it is really about CO2 and not oxygen. So it doesn’t have to be a huge breaths, but
we want deep breaths. You want to really feel like you are bringing
it down. You want to fell that little sensation in
the pelvic floor. So we have down our breathing, and we feel
good. Next, the order does not really matter, but
I tend to do glutes because I find if I can get the glutes firing a little bit and contract
them a little bit I find it helps loosen up my psoas because they are reciporcal muscles,
just like your biceps or tricpes. If I flex my triceps my biceps will relax. So if we think of the psoas, and our glutes. Our psoas tends to be very very tight, so
our glutes are very loose lax, and not working. So if I can get the glute firing, now this
will automatically relax because they are reciprocal muscles. So for the glutes you are going to go behind
your neck, and feel for the occipital ridge. So basically, you feel back here, and you
should feel the ridge where the skull ends. So we are just going to go here, and turn
to the side and get all corners of that. Go up and down. It does not have to be gnarly, we are just
stimulating the area. One thing someone said that was really cool
and I really liked this and someone at the previous Be Activated workshop I attended
said about this. He talked about when he works with clients,
he says about the self activations you can’t do it wrong, but only do it better. Obviously if you were doing the glute here
that would not be optimal at all, but do not be worried about getting the exact spot. If you are a little bit lower on the neck,
that is fine. So you are going to go up and down the neck. Nice 10-15 seconds and you are done. Next you are going to go along the jaw. You are going to follow the ear down, you
are going to hit this spot on the jaw. Get in there, and stimulate it, but you are
going to put the pressure towards the front of the room. This is going to be very gnarly, so please
be gentle. Just 3-5 seconds. Next one, I am going to do belly button, 2
cm across, 2 cm down. Whatever side I am on, that arm goes here
and the second one goes here. If I want, and I want to work myself extra
hard, I can get gnarly in here, and move there. Once I am set, I am going to take nice big
belly breaths in, and then as I exhale I am going to push it a bit deeper. Perfect. I should be breathing through my nose, good
reminder. Okay, so I have kind of walked you through
it. Now I am going to quickly show it again, but
show how quick it is. So I have an athlete, or I am doing it myself. I am getting to my workout, work down my diaphragm,
pretty good. I did the grouse grind earlier this morning
and I feel pretty good surprisingly. It was hard, but afterwards I did some nice
yoga. So I have been doing this a lot, its like
giving me a supercharge boost when I am tired. Just getting that stimulation, it does not
have to killer. Going to do the glutes. Nice nice nice. Feels good not too gnarly. Get in there. O woo. A little bit gnarly, it is okay. Now my psoas, and I know this spot already,
but you know it is the right spot because it is a hot spot. You should feel big differences. It is very nice to have a before/after intervention. So there is your Zone 1 activation. It is really nice to have a before and after
intervention so you can really tell the difference. A simple one that Douglas Heel loves is that
you get up and down from your chair. You can do a squat, glute bridge is a really
good exercise as well. Basically you can do anything, you can tell
a big difference right away. It always amazed me when I am working with
people at Genesis and you are doing certain exercises with them, and wow this feels way
easier. I just added 40 lbs but it feels easier than
the last set. I think its super cool, and this is really
cool modality and tool. It is not the panacea, but it good adjuvant
to a lot of the great things already happening out in the world in terms of improving movement
and getting people to exercise more. So I really hoped you enjoyed this video,
and if you have any questions the self activation sequence, Be Activated definitely make sure
to comment below, and I am more than happy to answer them. I really hoped you enjoyed this video. If you did please give it a big thumbs up,
and make sure to subscribe to get more awesome videos. Thank you!

9 Replies to “How to Activate Your Muscles by Yourself | Be Activated & Reflexive Performance Reset (RPR)”

  1. Hi. I am interested in RPR but see the only courses are in the US. I live in Saskatchewan and can't justify traveling for a clinic right now as I will just be using it for myself. Where did you receive your training in RPR and Be Activated? And where can I get one of the tools?

  2. it's nice to see some tips on self-activation. I have been to various sessions, and I can't say enough about it. I had a hamstring pull, a groin strain, an MCL sprain, lower back pain and a hurt shoulder. The knee pain was gone after one session, and after four sessions, I had no more issues, was at full strength, and felt fully aligned. It's true that muscles can "fall asleep" again, and regular sessions are a great idea. To be able to do some things at home is great. Thanks for the pointers

  3. Love Be Activated. How do you activate the groin muscles? I've done several sessions with a Be Activated practitioner, and I am not sure what he did to activate those muscles. It feels like my adductor longus feels weak or isn't firing.

  4. Hi Thanks for this! Please can you advise which muscle tests are used for determining which zones need activation, and how the activations relate to neurolymphatic points for the muscles, if at all. Thanks!

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