Activation is a system where neurolymphatic reflex points (trigger points) and abdominal breathing are used stimulate muscles; this will lead to increased strength, resilience, and speed.
Self-Activation Sticks allow you to perform effective activation techniques to yourself. Deep Tissue Massage, Trigger Point Massage, Neurolymphatic Massage Points, Be-Activated, RPR, etc all benefit from the use of Self-Activation Sticks.
- Injury Prevention
- Enhanced Performance
- Increased Focus & Awareness
Activation results are incredible. An Activated body will quickly change from a state of tension and pain, to a strong relaxed state of excellent performance.
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Zone 1 Activation
Activate the diaphragm by running the thumb down the center of the sternum. Work on areas that are most sensitive. Yes, this really hurts. The whole process takes about two minutes. When finished, the body responds with an incredible belly-breath.
Next activate the psoas. In the photos above, an activation stick to activate the psoas. The stick is used to produce better results (otherwise you can use your thumb). The spot is two inches to the side and two inches down from the naval. The pressure should be up and in towards the naval as 15 belly breaths are taken.
Next activate the glutes by rubbing the bony ridges at the back of the head 15 times on each side (see picture above).
Then rub the jaw line below the ear. This can be very sensitive. Open the jaw wide when finished (see picture above).
- Belly breathing must be done during the entire activation.
- RPR/Activation can be painful, but it is temporary. Despite the pain, I have yet to witness an individual who doesn't want to be activated. The pain stops when you stop.
- Diaphragm breathing is the key to the entire zone-1 activation.
- With sticks, athletes can take care of their own activation.
- Zone-1 activation is a daily exercise during warmups.
Resources
More About Activation & Reflexive Performance Reset (RPR)
The Be Activated philosophy will change they way you work. Through activation, simple changes to incorrectly functioning muscles allow the body to make immediate shifts towards resilience, strength and speed.
Be Activated is used globally by elite sports teams, celebrities, the fitness industry and health practitioners alike. As well as treating injuries and enhancing sporting performance, it’s a powerful tool for stress management, and can quickly break common patterns of movement dysfunction and chronic pain. Excerpt taken from DouglasHeel.com
Be Activated is a constantly expanding and changing therapeutic and performance based system developed by Douglas Heel over 12 years ago. We encourage the body back into patterns of function that maximize both the body’s ability to heal and perform; we strive to meet the priorities of the body. Be Activated has a background principle called 123. It identifies the way the body is trying to meet its priorities, and what it has to sacrifice and put at risk in order to do this. We want to move the body into states of right sequence. To do this we use powerful activation techniques that give immediate physiological changes to the body in easily measurable and quantifiable ways. We believe that when you do the right things to the body, it will respond immediately. Excerpt taken from Be-Activated.com
What is the Psoas?
- The psoas functions in initiating hip flexion (you’ve heard of hip flexors?). All movement begins with hip flexion. Try moving without lifting your knee.
- The psoas basically attaches the vertebrae of the lower back to the top of the femur … from your spine to your upper thigh.
- Tao Yoga describes the psoas as “the muscle of the soul” … it is the deepest muscle of the human body affecting our structural balance, muscular integrity, flexibility, strength, range of motion, joint mobility, and organ functioning.
- The psoas is connected to the diaphragm through connective tissue or fascia which affects both our breath and fear reflex. Adrenaline from our sympathetic nervous system chronically triggers and tightens the psoas. This is bad. Most people live stress-filled adrenaline-fueled lives. Most things done in the weight room contract, tighten, and collapse the psoas. This is bad.
- The diaphragm and psoas can be thought of as one functioning unit. Correct breathing is a key to the psoas.
- The psoas can be activated with simple techniques.
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Additional Links/Resources
- RPR: A Breathing and Daily Self-Care System to Move, Live and Feel Better
- Nine RPR/Activation Articles Written by Tony Holler Track Football Consortium
- Be-Activated / RPR - The Practitioners - JL Holdsworth Video Interview (8-11-17)
- Muscle & Fitness - RPR Article (6/2017)
- Reflexive Performance Reset (RPR)
- Zone 1 Activation Points
- Activate & Dominate
- XLAthlete - Crazy Results with RPR - Cal Deitz (9-13-16)
- Finding Strength: Reflexive Performance Reset (11-2016)
- Video: RPR Explain and Demo - Finding Strength: Dr. Tyrel Detweiler and Reflexive Performance Reset (11-24-16)
- Talkin' Douglas Heel (Tony Holler 8-15)
- Taking Activation to Michigan (Tony Holler 2-15-16)
- Nazareth Football "Activates" for Success
- Paradigm Changing Performance: The 2015 Speed Activation Consortium Review (Joel Smith 7-15)
- Be Activated: A Revolution in Fitness and Pain Relief? (6-12-15)
- Innovative Technique Cuts Down Football Injuries at Nazareth (Chicago Tribune 8-4-15)
- A Case for Activation: "You Don't Need a Weatherman to Know Which Way the Wind Blows" (Chris Korfist 4-28-15)
- Seeking the Truth (Tony Holler 4-29-15)
- Don't Implode, Explode (Be-Activated) - (Tony Holler 2-24-15)
- 3 Reasons Why Activation is a Game-Changer - (Tony Holler)
- Hamstrings, Activation, and Speed - (Tony Holler)
- Speed Never Sleeps - (Tony Holler)
- “You Only Know What You Know” - (Tony Holler 10-22-14)
- Injury & Rehab: A Revolution in Fitness and Pain Relief?
- Using Douglas Heel’s “Be-Activated” Part I – 4 Week Reflections
- Using Douglas Heel’s “Be-Activated” Part II – Sequencing: Theory and Illustration
- Runners World - Boost Your Fibre Power
- Avoid Blowing a Fuse - The Power to Transform Your Body at Your Fingertips (athletics weekly).
- The Secret to Performing Your Best at Altitude? Train Your Diaphragm.
- Coach Tim Racki (Illinois Football Coach of State Champs Nazareth) Talks About Activation
- Annie Waugh - Muscle Activation (How does it work) $95 per session
- Breathe New Life Into Your Performance! (Chris Gallagher 8-15)
- Activate & Dominate - Nazareth Football - Youtube
- Be-Activated
- Slow Guy Speed School (Chris Korfist)
- Hamstring Injury Prevention: Elite Coach Cast, Part I (Korfist)
- It's All in the Hips
- Acupuncture: Reversing the Stressful Effects of Running
- Flow 101 5 of the World's Best Athletes Reveal the Secrets of the Zone (Video) - Parasympathetic State, "Be-Activated", and FLOW ... inter-related. The holy grail of performance.
- Best of Strength and Conditioning Research in August: Part I, Studies on the Psoas (August 2012)
- Powerlifting, Rehab, and Recovery - How Dave Tate is Setting 90-Pound Prs (7/14/16)
- My Experience at the Activation Sport Course this Past Weekend (8-3-16)
- Yoga. Pilates. Be-Activated (4-21-16)
- Your Body Language Shapes Who You Are (video)
- Montini Catholic sprints and S&C coach Chris Korfist (formerly of York) demonstrating Douglas Heel's Be-Activated technique at the Track and Football Consortium III clinic in Lombard, IL on June 18, 2016. This is a demonstration on "Zone 1", which is diaphragm, Psoas and Glutes.
- Self Activation Techniques - Be-Activated (YouTube Video)
- Episode 45: Cal Dietz, University of Minnesota-Ankle Rocking and Muscle Activation
- Why Use Reflexive Performance Reset (RPR) (2/2017)
- A Reflexive Performance Reset (RPR) Success Story (2/9/2017)
- Indoor Track Practice: New Solutions to Old Problems (1/2017)
- Historic Performance Podcast #89 - Chris Korfist (4/19/17)
- Be-Activated / Reflexive Performance Reset (RPR) - The Practitioners - Video Interview Series by Tom Herbert
- Useful.Coach RPR/Be-Activated
- RPR Level 2 Experienced First
- 25 Amazing Health Benefits of Running According to Science (+10 Tips for Beginners)
Strength Chat Podcast by Kabuki Strength with JL Holdsworth (1/26/17)
Terms & Conditions
By purchasing an Activation Stick, I hereby acknowledge, release, and forever discharge ActivationSticks.com, their agents, employees, successors and assigns, and their respective heirs, personal representatives, affiliates, and any and all persons, firms or corporations liable or who might be claimed to be liable, whether or not herein named, none of whom admit any liability to the undersigned, but all expressly denying liability, from any and all claims, demands, damages, actions, causes of action or suits of any kind or nature whatsoever, which the purchaser now have or may hereafter have, arising out of or in any way relating to any and all injuries or damages of any and every kind, to both person and property, and also any and all injuries and damages that may develop in the future, as a results of or in any way relating to ActivationSticks.com.
