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[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 activateanddominate.com,
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!
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