Low-Intensity Low-Back Exercises for Use with Tensing Yoga

Questions for Healing / Maintaining Muscles

          What is an appropriate range of muscle tension - between fully working and fully resting (or what is "Work/Rest Ratio")? What's that to do with common myths about *Muscle Stretching* ? What's that got to do with muscle efficiency, energy levels, and coordination? Are your muscles toned and in shape or are most of them simply "hard" due to improper circulation, lacking proper elimination, and overly congested with cell waste? When is muscle tension chronic, when is it more acute or immediate? When is your injury a “re-injury” and why?

          How to tell? What's the physiological difference? What's age got to do with it (why some older folks' muscles are in trouble, and why some others' are in better shape than kids who think they are "toned")? How, why, and when may proper tensioning of a 'muscle system" lead to alignment of a skeletal or verterbral structure, AND when may it not - and why? What's muscle tension got to do with how long a chiropractic adjustment holds?

          How can you utilize answers to these questions to focus awareness on and most effectively train the tension range, and thus greatly minimize the pain you feel as you age, particularly from previous injuries to your muscles and bones? ie: What can you do at 28 years old (or less) that will effect how you age past 35-40 years old - *by a multiplicative difference* - compared to if/when you begin that after that age? Yes, that includes what can you do after 35-40 (no, it's not too late) to retrain muscles, especially those with chronic pain?

          These questions (and many more) are answered more in depth at the Body-Mind Integration page, which also includes essays on "Adrenaline vs Endorphins and What's That Got To Do With Sports, Brain Activity, Muscles and Tendons, and Healthfully Extended Aging - Naturally", and essays and charts on how that relates to the proprioceptors, engaging that capacity for neuroplasticity and reduce aging. Not to mention cellular efficiency enhancement by self-applied molecular organization?

Even More
Leading Questions

          How do we therapeutically isolate specific muscles, retrain the tension range, dis-engage holding & movement patterns, "tweak" their proprioceptor systems (local and postural), and improve overall balance? What would result from just the right combination of a) focus on the points noted here, & the resulting elevated body-awareness in b) applying traction via a situation appropriate inversion devices, in cases of chronic muscle spasm, injury & re-injury situations, including disk damage?

          Tensing Yoga is a system that was designed as focusing specifically on these questions. Which focus solves problems that extremely few physicians even considered such questions for. It also naturally prevents "stretch abuse" - too much, too fast, wrong timing, and wrong attitude based in the common fallacies about stretching (more on that at the Tensing Yoga page. TY is not about getting into positions, although TY may help you get into positions quicker, easier, and without injury.

Other Sections at this page include:  

   Introduction   and      What's Different & Special About "Tensing Yoga"?
   Origins of Tensing Yoga & related ref's from more *traditional yoga*
   Exercise for Illustrating Tension Range
   Preparatory Positioning            The Tensing Yoga Exercises
   Attitudinal & Sensory Focus vrs. Mental Imagery

      Exercise Before Rising: A little focus with "tensing yoga" exercises in the morning BEFORE getting out of bed for just three to five minutes, will keep you from "surprising" your muscles. Because, in short, "cold muscles" are the main cause of connective tissue injuries (including low back pain) for people over 35 or 40. Including that infamous "back out of whack from picking up a pencil", or simply by what we considered "good reactions" at 25 years old. Especially the next two days after an unusual amount of work.
        A fairly good exercise set may be performed all as laying face-up, including for the psoas muscles. For these, keep heels together and rotated as fully outward as you can, while pressing inward & upward on heel of opposite foot. Repeat as alternate active leg. Also, "bicyling" legs builds core muscles as well as leg muscles (but do not use with acute low back situations). Much more at the Tensing Yoga page and at other pages as noted below.

Low-Intensity Low-Back Exercises for Use with Tensing Yoga (Illustrated Chart). Like kids, cells respond when we give them quality time... sincere interest in them. Tensing Yoga Body Mind Integration Home Page Chaliser@ChaliceBridge.com
Tensing Yoga is based on the significant relationship between chronic tension and acute injuries - that can be PREVENTED with FOCUS specifically on the location of that tension, exploring the TENSION RANGE (between max work and max rest), thereby achieving OPTIMAL WORK/REST RATIO, thereby the capacity to manage changes without injury, optimizing results via rapport with muscles.

          Please Feel free to download and print out the chart above and the Tensing Yoga page, then sit back, relax, study them a little, along with the guidelines at the Tensing Yoga page, and see how they work for you. I'm always interested to hear back from you.

          To Print out the chart as a graphic file (if printing out the whole webpage doesn't work well for you since it is in landscape view), I would right-click on the chart and save it as a ".jpg" or ".bmp," NOT ".art"). Save it to your harddrive, such as in your "My Documents" folder.

      Then load the file into your selected graphic program (or try double-clicking the file from your windows explorer window and see what it comes up in). In any case try printing it out from there in Landscape orientation - it should fit nicely on a letter size page.

      A fun "Exercise for Illustrating Tension Range..." is also at the Tensing Yoga page as well as a "Breathing Ratio Chart" (method & application). And how about a "Muscle Madness" Game Show for televised competition in fine muscle awareness & control!?

          Back on the floor smile, there are a number of yoga ref-links for specific ailments/conditions as well as for selecting the right form of yoga for you, including a few from Weight-Watchers Magazine as well as Yoga Journal and other sites. These and the "Core Concepts" chart (described just below) are provided in the hope for increasing understanding of the relationships between the "Body-Mind Core Concepts" and self-applied preventative health care.

Return to "Tensing Yoga" Page
Or to "Body-Mind Integration" essay Page

Some other Instructions
for when "IN TROUBLE"
are at the  ChBullet  BestDoc 2000 web site

Once fairly well  PAST THE ACUTE PAIN  stages:
The followinglinks (as well as those above) are to exercises more suitable for strengthening the low back muscles. As with the above, you can go there, download and print out the instructions, sit back, relax, study them a little, try a few. In either case, feel free to let me know how your body responded both immediately afterward and the next day or so.

  ChBullet   Low Back Exercises Illustrated
from the Best Doc 2000 web site

  ChBullet    Low Back Exercises Illustrated Linked
from the PhysicalTherapy.About.Com web site

ChBullet    On Natural Anti-Inflammatories, at the page, "Naturopathic principles, The Science of Healthful Living"

Body-Mind Integration
Home Page

Logo for Body-Mind Integrative Energy Bodywork, © Chris Pringer, ChaliceBridge.Com, Teal&Torq w/Vortex
Over 25 Years

Energy Body Work"

Professional Brochure
Chart of Core Body-Mind Integration Concepts in Context, Thumbnail Oct'11

"Core Body-Mind Integration
Concepts in Context" Chart

New Oct 2011 at the Organization Chart page.

This chart compacts the key points into a relatively small visual space, and provides a summary of them and their implications relative to body-mind preventative maintenance, pain management, other aspects, as well as links to their respective essays or sections. Addressing all these aspects and their relationships is what make this site unique.
ChBullet    Inversion / Traction:

Disk by Unknown Artist
Pics by unknown artist
Disk-Squish by Unknown Artist

I repeat the question - to go with the below link(s): What would result from just the right combination of a) focus on the points noted [at top of page], & the resulting elevated body-awareness in b) applying traction via a situation appropriate inversion devices, in cases of chronic muscle spasm, injury & re-injury situations, including disk damage? As for b): "Using your inversion table - Suggestions for Getting Started" at Energy Center .Com
includes LOTS of resources for preventative maintenance, including related nutrition, etc.
BELOW: Chart, to illustrate the EARLY
dynamics of adrenaline & cortisol
. Whereas also important are the *LATER* dynamics,
particularly for older athletes with too much chronic pain, who continue
to reinjure themselves, increasingly as they age, as they still try to get that
adrenaline running well or often enough to cover the pain. Those dynamics (including
some useful means of easing or preventing that pain) are described in the articles
at the Body-Mind Integration Essays page. To begin with the practical basics, please
check out "Adrenaline & Athletes, Aging, & Chronic Muscle Pain". What is
NOT shown here (as regards the adrenal element of chronic pain), is described
(technically) in-depth, and to some degree illustrated in and via the article,
"Adrenaline vs Endorphins ...Brain Activity, Sports ...Healthfully Extended Aging...". A Dr. F. Netter illustration revised for this adaptation by Chris Pringer, 9'18

'Vagus System- for Relating to Chronic Muscle Pain' Adaptation of Netter Image, 'Sympathetic-Adrenal Components of Fight or Flight' -Thanks to Netterimages.Com

Boomer Notes: "According to a Wall Street Journal analysis of injury statistics, injuries to Americans in the 35- to 54-year-old age group are climbing much faster than the group's population... No. 4 on the ouch list behind only basketball, soccer and softball."
-- Doug Freed in "Massage & Cycling A Winning Combination". And this, published 9/14/18: "Prevalence of Chronic Pain and High-Impact Chronic Pain Among Adults" — US, 2016

Related but not covered in the adrenal dynamics chart/notes is about SCAR TISSUE- covered in some depth at the Tensing Yoga page. Also there is the note about the NEW information (including that regarding *stretching*), is not yet even acknowledged, let alone taught, by coaches, instructors, or even too many physical therapists, let alone doctors who mainly leave this up to the latter [per TED Talk reference, same page]. Considering the above [on that page], we could even say that EG: The currently normally taught systems of muscle/ connective tissue maintenance, including that of stretching has -I will even say, *inadvertently* for the most part, but substantially- contributed to the increased use of pain meds and all the recently confirmed results of that (per the "Boomer Notes" references at left)...

Related but not covered in the adrenal dynamics chart/notes here is SCAR TISSUE- which IS covered in some depth at the Tensing Yoga page.

Chart of The Science Behind The Body-Mind Relationships by Chris Pringer 2012
"The science behind the body-mind relationships" Chart
at the "Body-Mind Integration..." page, Chris Pringer 2012

Connective Tissue Cycle (PartI), Originaly by Unknown, Revision & Rerendering by Chris Pringer, Dec'18
Muscle/ Connective Tissue Maintenance Cycle
(PartI, Thumbnail Links to full chart), originally by unknown, rev'd by Chris Pringer

System Interfaces in Psycho-Physiology of Fascia Memory Chart- Thumb by Chris Pringer 2'12,12'13
The "Body-Mind Proprio-Neuro Adrenal FeedBack Chart"
or "Proprio-Neuro Fascia-Muscular & Motor Mgt Centers Feedback Systems with Adrenal..." chart at the Fascia Memory Project Theory page, © Chris Pringer (page descriptions in special section below)

Related Essays at this Web Site by Chris Pringer

3DCh&DblstarBullet   The "Body-Mind Integration" (Essays) Page On the physiology & psycho-physiology of storage & release of stress in muscle & other tissues (in layman's physiology & psychology), preventative maintenance, aging w/far less pain. On the storage of memory (psycho-emotional data) in the bodily tissues, how and why, including for if/when it is released; communication between body and mind, benefits; proprioceptors, personal growth, massage/bodywork, therapist's approach, etc. 1st Published in Massage Magazine, July-Aug 1992, and used by many massage schools for instruction since then. Newly Added/Rev'd (May'11-July'12) on this page: "The science behind the body-mind relationships" (in the reference section) as well as addendum essays for clarifying these topics for *common sense* preventative maintenance application, as well as further completing the context and clarifying the dynamics and processes involved, including self-help level emotional processing. Page includes "Muscle Q & A" (a kind of overview of the mind-body aspect), "Body Awareness and Communications, as Related to Body-Memory and Integration", "Insight Please", "Cell Talk" - Suggestions on building a healing relationship with ones cells (muscles or otherwise), Adrenal response related to all the above (incl. trauma, long-term conditioning), "EQ, IQ, Emotional Integration, and a Synergetic Relationship", and... [Note: Keywords referring to, or related to, the phenomenon of body memory: somatic memory, tissue memory, muscle memory, somatic experience, somatic healing, somatic therapy, body-mind split, mind-body split]

3DCh&DblstarBullet   Research Study on Massage & Pain ( and Pain Meds ) -- Three articles/reviews on Massage, Alternative Therapies, & Pain, incl. "Study: Massages really can make pain go away" & Sept 2011 Consumer Report; quotes, commentary, charts, related research references: "Its research has shown that massage is as effective in relieving chronic back pain as other treatments such as yoga, exercise and medication." ..."Hands-on treatments got high marks for some ills. Actually, for back pain, neck pain, fibromyalgia, headache, and osteoarthritis, massage and related therapies ranked near if not at the very top when compared with such as prescription medication, over-the-counter medication, and chiropractic treatments." Includes such links as for a "Hands-on and mind-body therapies: A user's guide".

3DCh&DblstarBullet    Body-Mind Affirmations Related to Low Back & Related Challenges Includes are some "Positive Response Questions" (PRQ affirmations) for Low Back related challenges as well as multiply directed PRQ's with secondary and/or overall/end effect on matters dealing with support.
3DCh&DblstarBullet   "Tensing Yoga" and other Self-Applications For Self-Healing, Body-Mind Awareness, & Preventative Maintenance (rev. 7/02, ..7'13). Technique is explained for context and self-application. TY is about specific applications for chronic muscle pain, related injuries, without need to learn asanas (poses). However, TY may be used to get into positions quicker, easier, and without injury. All of which is critically related to healing or preventing injury. TY could be considered an optimized form of self-applied, neuro-muscular re-education, reinforced with a body-mind connectivity that insures a more comprehensive and long-term response (High Preventative Maintenance Gains). Page sections include those with emphasis on Tension Range - particularly ***Work/Rest Ratio*** - as well as Muscle Energy Efficiency, individual muscle focus, teamwork/ "edgework", and learn that as we interface with our cells in the way that TY leads us to do, we can directly, and naturally engage that capacity for neuroplasticity - for re-organization of the brain and other neural networks (including proprioceptors in muscles) especially when we include all elements of the approach, including focus, attitude, and rapport with the cells [as covered on the page]. Also on the page: "Low-Intensity Low-Back Exercises" Chart and "Before Rising..." instructions, a fun "Exercise for Illustrating Tension Range...", as well as a "Breathing Ratio Chart" - method & application. Subtopics including the extremely common myths about *Muscle Stretching*, a number of yoga ref-links for specific ailments/conditions as well as for selecting the right form of yoga for you, and about a "Muscle Madness" game!? "Origins of Tensing Yoga & Related Ref's from More *Traditional Yoga*" include my own self-healing story.

3DCh&DblstarBullet   "Understanding the Pattern Triad and The Body Pattern Assessment" -- Mind-Body Relationships and *coping mechanisms, *challenges, and *gifts on one's Life Path. This page is about how the body has habitually responded to experience is evidenced by the body's holding and movement patterns. Includes "Notes on Mind-Body Correlations - Source-References, Organization of *Body Memory,* and 'WHAT I DO' ". I provide an explaination for a system of assessments and mind-body correlations -- learned and integrated from/for my work with others as well as for my own life process. Other sections include excerpts from "Body Memory and ... Learning Life Lessons." About aspects to be discovered, emotionally cleared, and then employed as mental/emotional assets and guidance towards determining and accomplishing life goals. Note: Keywords referring to, or related to, the same phenomenon: somatic memory, tissue memory, muscle memory, somatic experience, somatic healing, somatic therapy.
3DCh&DblstarBullet    "Fibromyalgia - Theory with Examples" (At the Fascia Memory Theory page) - about "it's relationship to a perfuse scattering of waste products throughout the fine interstitial spaces among the cells of the muscle tissues, due to their being chronically held *contracted* and under-circulated, including trauma-induced contractedness over a broad-area (including by being forcibly tickled in early childhood)..." (Maybe it's no accident that this came along shortly after the visualization chart at the "Notes on Beliefs, Healing, and Prayer" page, as related to *Cellular Re-Organization* and engaging *neuroplasticity*.)

3DCh&DblstarBullet   The "Core Body-Mind Integration Concepts in Context Chart" at the Organization Chart page. It compacts the key points into a relatively small visual space, and provides a summary of them and their implications relative to body-mind preventative maintenance, pain management, other aspects.

3DCh&DblstarBullet   Body-Mind Integration Home Page -- Home Page for this web site: a great deal of information here, but well organized; use the main link sections like tables of contents for Essays, Projects, Professional Bio, Quotes, Links to my favorite Resources (dozens), plus most every other page at my site, etc. Dedicated to the more in-depth aspects of Whole Self Integration, Blending bodywork with Gestalt, Eastern, and New Thought psychology in theory and practical application, featuring many essays often including related self-help exercises, techniques, prose, artwork, and links.

3DCh&DblstarBullet   "My Cells - My Children" & other metaphorical prose- Illustrates the dynamic relationships of Spirit, mind, body, and emotions, as well as the inner-child-parent-family, including the cells, organs, and body systems. New section on "Body-Parenting" in Mind-Body Integration and a powerful form of Preventative Health Maintenance [New 12/16/09]. Based on the "Re-Parenting" approach to personal growth & self-healing, I consider it a powerful adjunct to Body-Mind Integration. The page also includes a little artwork in surreal symbolism, "The Chaliverse."

3DCh&DblstarBullet   The Fascia-Memory Project

What would actually change our health-care system the most?

         How about a means of diagnosis that takes so many aspects of a person into account, that it creates a capacity for designing a truly healing program for most any patient? Nice dream you say. How could a diagnostic system be that accurate for so many conditions? What would enable our medical system to consider, so surely and comprehensively to so much greater depth and context, the many processes for the many different kinds of individuals, than we do now? Well, of course, such questions indicate a healthy skepticism. But let's dream just a bit more, but this time, from outside the box, as they say:

         What if there were a system of assessment that would bring together the great many disciplines of health-care - particularly including Eastern, Naturopathic, and even the many among the Western - and to a degree of collaboration that was far beyond what we've ever seen before? In case you don't know, such collaboration is currently not a reality to any meaningful extent, certainly for most health conditions. Particularly between those focusing on the body, and those focusing on the mind, not to mention the relative few focusing on the connection between the two. Bottom Line: When enough people become sufficiently motivated to know the actual degree to which individuals can heal themselves and each other, through body-awareness-based preventative maintenance, then the research will be funded and implemented.
         The Fascia-Memory Project is about research and development into the relationships among connective tissue (fascia), objective/subjective experience, the neuro-physical or neuro-emotional interface between emotion, and the brain, and "body-Memory." About developing connective tissue scanning devices and diagnostics hardware for discerning and illustrating all that. Goals include developing optimal means for applying that R&D in health care practice, as well as developing enhanced systems for individual development of body-awareness for preventative health maintenance, taking optimal advantage of our capacities for neuroplasticity. A long term project, but the intermediate goals and sub-projects themselves would bring about considerable effective change from the earliest stages and increasingly through project's end. Some, in fact, would help pay for the project (particularly the "Muscle Madness" game show and off-shoots, as described below). The range of application extends from the medical industry to personal home use, to public education, to social and correctional rehabilitation. Original Theory published June'96.

          The project's web site includes pages for Intro & Summary (with a detailed table of contents with links to the other pages - Description & Purpose, Goals & Objectives, Research & Development, Theory, References & Links [extensive], Project Overview Chart, Project Flow Chart ( "Pert" style output by 'MS Project' ), and links to accompanying documents at this site. For context and perspective on this far-reaching multi-faceted proposal, see (page 8) the Fascia-Memory Project Overview Chart.

Fascia Memory Project

System Interfaces in Psycho-Physiology of Fascia Memory Chart- Thumb by Chris Pringer 2'12,12'13
"Proprio-Neuro Fascia-Muscular & Motor Management Centers Feedback Systems ...Interface" Chart at Fascia Memory Theory Page

F.M. Project Overview Chart

F.M. Project (Pert) Flow Chart

"Muscle Madness" Game Show
(A Proposed Fundraiser for the Fascia Memory Project)

          Imagine a game show type environment, with the 'master of ceremonies' and a guest comedian or other celebrity conversing and commenting as noted above, and you can't help but notice the highly lit "cages" on either side of them, slightly above the stage. Here are suspended two to four contestants, each sitting in his/her own open-air booth, with four large screens by each. Two screens show read-outs both digitally and graphically charted, the stats for each contestant's individual capabilities.

          Another screen is for occasional video's of a contestant's history to be accompanied by the MC's narrative. Most exciting is the 4th screen with real-time video of individual muscles digitally outlined and color coded for clarity, illustrating their muscle and tenden dynamics as they are working the different anatomic structures, in video quality that far exceeds the current best MRI video-photography, facilitating clear illustration for comparison of one individual's working dyanmics to another's.

          These dynamics, now fully measured in every property, digitized, charted, and videographed, include the *tension range*, or the maximum optimal range of tension between fully relaxed and fully contracted, and the switch rate between the two, thence *work/rest ratio*.
          As well as texture, strength (resilience/ fatigue), and degree of muscle isolation/ efficiency, the later relating to whether or not either contestant is using the "Correct" muscles for the job. The video and read-outs might also show circulation system volume(s) and related stats.

          How could this ever be more than just a dream ...

of someone who sees the relationship between body awareness and ultimate in long-term preventative health maintenance?

          How? This would be brought about by research into devices that read the bio-energetic and other signatures in the connective tissue around muscle fibers (created by tension retained in the muscles) to such a fine degree that a person's health history can be read - from birth to the present moment.
          ...And because there is a significant relationship between this tension and injuries that are most likely to occur in the future for any given person. From this reading, a long-range health regime can be developed for maintaining an optimal state.

          It's true, the "Muscle Madness" game is not really the end goal here, but with the basic prototypes of the devices, developed relatively early on by the Fascia Memory Project (as proposed), the game could go on - and help fund the project- as described at The Fascia-Memory Project pages which includes a table of contents for the 9 pages, research references, links to accompanying documents at this site, and charts including Fascia-Memory Project Overview Chart..

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