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Bob Cooley
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Training Archive » Navigator » Physical

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Choose your Resistance Flexibility exercises by...

Maps

Fitness Traits

Characteristics

Troubleshooting

Personality Groups

Meridian Muscle Groups

Select a meridian muscle group...
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Body Map

Select an area on the body map that corresponds to areas of your body where you have concerns, areas where you are experiencing uncomfortable tightness, pain, tenseness, or lifelessness.

Front View Back View Side View

Muscle Map

The following is a diagram that you can use to find exercises that target specific muscle groups.

Note that specific muscles are concomitant with specific meridians while some muscles are associated with several meridians. It is especially important to note that this information was created from: the exact muscles that acupuncture needles puncture through to access individual meridian points; muscles that are along the meridian pathways; muscle group agonist and antagonists; stretching experiences; trigger point theory and practice; muscle synergists.

Note that some muscle groups in the upper body are associated with lower body exercises in addition to upper body exercises. This is due to the reasons listed above in addition to the upper body's flexibility being dependent on the flexibility of the lower body, since it rests upon it. Additionally, problems can occur in the upper body when a person lacks the ability to fully flex and extend at the pelvis.

Select an area on the muscle map that corresponds to areas of your body where you have concerns, areas where you are experiencing uncomfortable tightness, pain, tenseness, or lifelessness.

View
Gender
Color
Muscles
Abductor Digiti MinimiAbductor Pollicis LongusAdductor BrevisAdductor Digiti MinimiAdductor HallucisAdductor LongusAdductor MagnusAdductor PollicisAnterior DeltoidBiceps BrachiiBiceps FemorisBrachialisBrachioradialisBuccinatorCapitisCoracobrachialisDepressor Anguli OrisDepressor Labii InferiorisDorsal InterosseousErector SpinaeExtensor Carpi Radialis BrevisExtensor Carpi Radialis LongusExtensor Carpi UlnarisExtensor Digitorum BrevisExtensor Digitorum CommunisExtensor Digitorum LongusExtensor Hallucis BrevisExtensor Hallucis LongusExtensor IndicisExtensor Pollicis BrevisExtensor Pollicis LongusExtensor RetinaculumExternal ObliqueFlexor Carpi RadialisFlexor Carpi UlnarisFlexor Digiti Minimi BrevisFlexor Digitorum BrevisFlexor Digitorum LongusFlexor Digitorum ProfundusFlexor Digitorum SuperficialisFlexor Hallucis LongusFlexor Pollicis BrevisFlexor Pollicis LongusFlexor RetinaculumForearm FlexorsFrontalisGastrocnemiusGluteus MaximusGluteus MediusGluteus MinimusGracilisIliacusIliotibial BandInfraspinatusInternal ObliqueInterosseousInterosseus DorsalisLateral DeltoidLatissimus DorsiLevator Labii SuperiorisLevator ScapulaLinea AlbaLumbricalsMasseterMentalisNasalisOccipitalisOmohyoidOpponens PollicisOrbicularis OculiOrbicularis OrisPalmar FlexorPalmar InterosseiPalmar InterosseousPalmaris LongusPectineusPectoralis MajorPectoralis MinorPeroneus BrevisPeroneus LongusPiriformisPlantarisPlatysmaPosterior DeltoidProcerusPronator QuadratusPronator TeresPsoas MajorPyramidalisRectus AbdominisRectus FemorisRhomboidsRisoriusSartoriusScaleneSemimembranosusSemitendinosusSerratus AnteriorSerratus PosteriorSoleusSpinal RotatorsSpleniusSplenius CapitisSternocleidomastoidSternohyoidSternothyroidSubclaviusSupinatorSupraspinatusTemporalisTensor Fascia LataTeres MajorTeres MinorTibialis AnteriorTibialis PosteriorTransverse AbdominisTrapeziusTriceps BrachiiUpper TrapeziusVastus LateralisVastus MedialisVocal CordsWrist and Finger ExtensorsWrist and Finger FlexorsZygomaticus MajorZygomaticus Minor

Energy Map

Select an area on the energy map that corresponds to areas of your body where you have concerns, areas where you are experiencing uncomfortable tightness, pain, tenseness, or lifelessness.

Front View Back View Side View

Kinetic Movement Patterns

There are eight directions you can move into when the muscles of your body contract and shorten. Specifically in your lower body: forward, backward, turning left and right, twisting and untwisting. In your upper body: pulling down, pushing upward, lifting, lowering, hugging, striking back, pressing, and opening. These are called kinetic patterns. They are very helpful when analyzing movements in different sports or performances and therefore provide clues as to which muscles to strengthen and stretch.

While one muscle group on one side of your body is lengthening. the muscles on the other side are shortening. These pairs of muscles are called balancing muscles. For example, contracting and shortening the muscles on the back outer side (posterior lateral) of your lower body causes you to jump up into the air, while the balancing muscles on the front inside (anterior medial) of your lower body cause you to squat.

Gall Bladder
Turning Outward
Liver
Turning Inward
Lung
Throwing
Large Intestine
Catching
Stomach
Advancing
Pancreas
Retreating
Heart
Hugging
Small Intestine
Striking Back
Brain
Twisting
Sexual
Untwisting
Pericardium
Squeezing
Skin
Opening
Bladder
Jumping
Kidney
Squatting
Appendix
Pulling Down
Thymus
Pushing Upward

Tissue / Functioning

Each one of the 16 meridian muscle groups are associated with the health of a different type of tissue and body function.

Gall Bladder
Ligaments
Liver
Tendons
Lung
Oxygenation
Large Intestine
Venous Blood Flow
Stomach
Muscles
Pancreas
Fascia
Heart
Arterial Blood Flow
Small Intestine
Cerebrospinal Fluid
Brain
Nerves
Sexual
Hormones
Pericardium
Organ Linings
Skin
Lymphatic Flow
Bladder
Bones
Kidney
Joints
Appendix
Cartilage
Thymus
Lymph Nodes

World

Each of the 16 exercises reside in one of four worlds. The physical exercises center around the body and health, the thinking exercises improve knowing and understanding, the emotional exercises increase consciousness of looks and being, and the spiritual exercises boost awareness of energy and life.

See The Four Personality Groups on page 43 of The Genius of Flexibility for more information.

The Four Worlds
Physical Thinking Emotional Spiritual
...learn more at the16geniuses.com

Instinct

Each of the 16 exercises reside in one of four worlds. The physical exercises center around the body and health, the thinking exercises improve knowing and understanding, the emotional exercises increase consciousness of looks and being, and the spiritual exercises boost awareness of energy and life.

See The Four Personality Groups on page 43 of The Genius of Flexibility for more information.

The Four Worlds
Anger / Love Fearless / Fearful Excited / Anxious Moral / Amoral
...learn more at the16geniuses.com

Time Reference

Each of the 16 exercises reside in one of four worlds. The physical exercises center around the body and health, the thinking exercises improve knowing and understanding, the emotional exercises increase consciousness of looks and being, and the spiritual exercises boost awareness of energy and life.

See The Four Personality Groups on page 43 of The Genius of Flexibility for more information.

The Four Worlds
Present Future Past Relative
...learn more at the16geniuses.com

Awareness

Each of the 16 exercises reside in one of four worlds. The physical exercises center around the body and health, the thinking exercises improve knowing and understanding, the emotional exercises increase consciousness of looks and being, and the spiritual exercises boost awareness of energy and life.

See The Four Personality Groups on page 43 of The Genius of Flexibility for more information.

The Four Worlds
Awake / Asleep Clear / Confused Conscious / Unconscious Alive / Suffering
...learn more at the16geniuses.com

Function

Each of the 16 exercises reside in one of four worlds. The physical exercises center around the body and health, the thinking exercises improve knowing and understanding, the emotional exercises increase consciousness of looks and being, and the spiritual exercises boost awareness of energy and life.

See The Four Personality Groups on page 43 of The Genius of Flexibility for more information.

The Four Worlds
Active Proactive Retroactive Reactive
...learn more at the16geniuses.com

Psychological Upgrades

addictiveanxiousavoidantborderlinecodependentfearfulfrightenedmasochisticmenticidal (brainwashing)narcissisticobsessive-compulsiveoverdependentpanic attacksparanoidpassive-aggressivesadisticschizoidstressed

Experience Level

Beginner Exercises
Exercises that anyone can do, especially people who are just learning to stretch or are new at Resistance Stretching.
Intermediate Exercises
These exercises are for you to try only after you've learned and can easily perform the beginner exercises.
Advanced Exercises
Exercises for people who can comfortably do the intermediate exercises and have learned to resist maximally when stretching.
BeginnerIntermediateAdvanced

Energy Flow Series

In Traditional Chinese Medicine (TCM), energy flows from one meridian muscle pathway to the next in a very specific order. In TCM this order is called the 'Energy Cycle'. This order is determined by the depth of the muscles in the body and begins with the muscles associated with the Gall Bladder, with the next always being it's balancing muscle group, in this case Liver, and then on through all the rest. The cycle always includes two lower body, then two upper body meridian muscle groups, and then repeats two more of each. Ultimately all 16 have been completed.

When you Resistance Flexibility train, the Energy Flow Series takes you through all sixteen muscle groups in a specific order. This order brings energy from one meridian muscle group and it's associated organ to the next.

flow-circle 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 Energy Flow Circle
Beginner Flow Series
Exercises that anyone can do, especially people who are just learning to stretch or are new at Resistance Stretching.
Intermediate Flow Series
These exercises are for you to try only after you've learned and can easily perform the beginner resistance exercises.
Advanced Flow Series
Exercises for people who can comfortably do the intermediate exercises and have learned to resist maximally when stretching.
BeginnerIntermediateAdvanced

Yin / Yang

There is a very important difference between the muscles on the front and inside of your body and the muscles on the back and outside of your body. In TCM, the muscles on the front and inside are called yin and the muscles on the back and outside are called yang. Accumulated dense fascia and scar tissue (ADFST) is characteristically only in the yang muscle groups, except when unusual trauma has occurred. More specifically, there are eight yang muscle meridians and eight yin muscles meridians. Yin is characterized by feminine principles — passive, expansive, leadership, cold, darkness, completion, submission, etc. while yang is characterized by masculine principles — active, contractive, hot, brightness, cooperative, hard, dominance, the sun, etc.

See Yin and Yang on page 52 of The Genius of Flexibility for more information.

Yin Yang
Yin Yang

Upper / Lower Body

Using the yin/yang diagram, you can see that the muscles of the legs and arms can be represented schematically as circles when viewed from above. Note there are eight meridian muscle groups in your lower body and eight meridian muscle groups in your upper body. Each group encompasses a 45-degree arch, housing specific muscles within each circle and also sharing some muscles with the neighboring circles of meridian muscle groups.

See The Sixteen Muscle-Meridian Groups on page 63 of The Genius of Flexibility for more information.

Upper Body Lower Body
mmg-cylinder-upper Thymus Skin SmallIntestine Lung Appendix Pericardium Heart LargeIntestine
mmg-cylinder-lower GallBladder Bladder Brain Pancreas Liver Kidney Sexual Stomach
Lower Body

Anatomical Position

There are a large number of muscles in your body. Is there a way to think about them or visualize them in a way that makes them easy to understand? Of course. Here’s how.

Think of your body as eight cylindrical tubes, four stacked on top of each other, or sixteen half tubes. In your lower and upper body, there are tubes on the front, back, outside, inside and on the four angles in between. Each of those eight cylindrical tubes contain muscles in groups that go from your feet into your trunk and head, or from your arms into your face or trunk. Each of these major muscle group is concomitant with one meridian in TCM.

See The Sixteen Muscle-Meridian Groups on page 63 of The Genius of Flexibility for more information.

Anterior Anterior Lateral Lateral Posterior Lateral Posterior Posterior Medial Medial Anterior Medial
Body aspect

Body System

Meridians affect every organ and physiological system, including immune, nervous, circulatory, endocrine, respiratory, skeletal, digestive, muscular, and lymphatic.

CardiovascularCentral & Peripheral NervousCirculatoryCraniosacralDigestiveExternal ImmuneInternal ImmuneMetabolismPeritonealReproductive & EndocrineRespiratorySkeletalSkinUrinary

Illness

acneappendicitisarthritisasthmabladder problemsbrain problemschronic bronchitiscirculationcoldscolonconstipationear infectionseczemaepstein barrfat digestionfibromyalgiaflatulenceflugall bladder problemsgums and teethgynecological problemsheadachesheart problemsheartburnhemorrhoidshigh blood pressureinsomniakidney problemslarge intestine problemsliver problemslung problemsmenopausemuscle pullsnervous systempancreas problemsparasitespericardium problemspmsprostate problemssinus problemsskin problemssmall intestine problemsspleen problemsstomach problemsthyroidtoxic poisoning

16 Physical Fitness Traits

Regeneration, Rejuvenation, and Reversing of Premature Aging

It is commonly expressed that exercise can generally affect your physical well-being. But people that Resistance Flexibility train regularly report experiencing not just marvelous biomechanical upgrades, but also very specific physiological upgrades concomitant with training specific muscle groups.

Use the following list of potential physiological health problems to select which specific Resistance Flexibility exercises you wish to practice.

Fill out your personal flex check to track your progress
Area Occurrence
Gall Bladder
Frequent flatulence, difficulty digesting fat, ligament injuries, migraine headaches, lower back problems
Liver
Vision problems, hypochondriacal anxieties, tendon problems, toxicity, jaundice
Lung
Inability to take a deep breath, mottled skin, weakness, lethargy, prolonged or habitual seasonal colds, lack of endurance, varicose veins, hyperextension in knees and elbows
Large Intestine
Problems with elimination, raised and tensed shoulders, weak grip strength, venous blood flow problems, blood pressure irregularities, hypersensitive skin on top of feet, frozen shoulder, dehydration, water retention
Stomach
Gluttony, addiction, muscle pains or injuries, asthma, allergies, inability to sit, reading problems, digestive problems, sweet cravings, bad food combining, very irregular eating habits
Pancreas
Energy fluctuations, burping, heartburn, fascia hypertrophy, gum disorders, endometriosis, Epstein-Barr, autoimmune disorders, fibromyalgia, dizziness, hyperticklishness, eczema, urgency to eat every couple of hours, lack of taste, pancreas problems, acne
Heart
Forgetfulness, sleep disorders, excessive sweating, physical heaviness, circulation problems, heart problems
Small Intestine
Abdominal bloating, warts, inability to gain weight, internal bleeding, anemia, gynecological disorders, lack of finger dexterity, depressed posture, wrinkles
Brain
Inability to remember data, right upper shoulder tension, nervousness, legs and arms feel disconnected from torso / neck / head
Sexual
Diminished sexual drive, carbohydrate cravings, overconsumption of food, weight problems, mood swings
Pericardium
Cold hands and/or feet, constriction of blood flow, pale skin coloring, stiffness, sleep disorders, chest pain, susceptibility to flu, runny nose
Skin
Skin problems, stress-related health issues, external immune problems, aversion to exercise, lymphatic flow problems, tension in back of shoulder, excessive sweating, rashes, dry skin
Bladder
Back problems, prostate disorders, frequent urination, bone disorders, cancer, balance problems, neurosis, hamstring and calf cramps
Kidney
Dark circles under the eyes, kidney stones, joint problems, arthritis, hearing difficulty, heaviness around hips, frequently feeling cold, adrenal weakness, impotence
Appendix
Lower right abdominal / hip / thigh pain, appendicitis, food poisoning, bumpy complexion, difficulty completing a thought, extreme muscle tautness
Thymus
Internal immune disorders, swollen lymph nodes, tonsillitis, lower and upper body disconnect, eating disorders, general ill health, viruses
Gall Bladder
Frequent flatulence, difficulty digesting fat, ligament injuries, migraine headaches, lower back problems
Liver
Vision problems, hypochondriacal anxieties, tendon problems, toxicity, jaundice
Lung
Inability to take a deep breath, mottled skin, weakness, lethargy, prolonged or habitual seasonal colds, lack of endurance, varicose veins, hyperextension in knees and elbows
Large Intestine
Problems with elimination, raised and tensed shoulders, weak grip strength, venous blood flow problems, blood pressure irregularities, hypersensitive skin on top of feet, frozen shoulder, dehydration, water retention
Stomach
Gluttony, addiction, muscle pains or injuries, asthma, allergies, inability to sit, reading problems, digestive problems, sweet cravings, bad food combining, very irregular eating habits
Pancreas
Energy fluctuations, burping, heartburn, fascia hypertrophy, gum disorders, endometriosis, Epstein-Barr, autoimmune disorders, fibromyalgia, dizziness, hyperticklishness, eczema, urgency to eat every couple of hours, lack of taste, pancreas problems, acne
Heart
Forgetfulness, sleep disorders, excessive sweating, physical heaviness, circulation problems, heart problems
Small Intestine
Abdominal bloating, warts, inability to gain weight, internal bleeding, anemia, gynecological disorders, lack of finger dexterity, depressed posture, wrinkles
Brain
Inability to remember data, right upper shoulder tension, nervousness, legs and arms feel disconnected from torso / neck / head
Sexual
Diminished sexual drive, carbohydrate cravings, overconsumption of food, weight problems, mood swings
Pericardium
Cold hands and/or feet, constriction of blood flow, pale skin coloring, stiffness, sleep disorders, chest pain, susceptibility to flu, runny nose
Skin
Skin problems, stress-related health issues, external immune problems, aversion to exercise, lymphatic flow problems, tension in back of shoulder, excessive sweating, rashes, dry skin
Bladder
Back problems, prostate disorders, frequent urination, bone disorders, cancer, balance problems, neurosis, hamstring and calf cramps
Kidney
Dark circles under the eyes, kidney stones, joint problems, arthritis, hearing difficulty, heaviness around hips, frequently feeling cold, adrenal weakness, impotence
Appendix
Lower right abdominal / hip / thigh pain, appendicitis, food poisoning, bumpy complexion, difficulty completing a thought, extreme muscle tautness
Thymus
Internal immune disorders, swollen lymph nodes, tonsillitis, lower and upper body disconnect, eating disorders, general ill health, viruses

16 Psychological Fitness Traits

Better thinking, smarter everyday

It is commonly spoken that exercise can have general positive effect on your psychological state. But people that Resistance Flexibility train regularly report very specific psychological fitness upgrades from practicing specific types of Resistance Flexibility exercises. While you develop the high psychological traits, the low psychological traits dismantle simultaneously.

Use the following list of psychological traits to select which Resistance Flexibility exercises you wish to practice.

Fill out your personal flex check to track your progress
MMG High Personality Trait
(when being my best)
Low Personality Trait
(when not being myself)
Gall Bladder
Decision MakingDecisive, certain, loyal, dependable, courageous
DependencyIndecisive, guilty, cowardly, secretive, demeaning
Liver
FreedomLiberated, unrepressed, free-spirited, humble, proud, helpful, giving, independent
CodependencyOverly helpful, stuck, denying, irritable, frustrated
Lung
LeadershipTruth seeking, discerning, powerful, strong, protective, vulnerable
Passive-AgressiveManipulative, tyrannical, autocratic, grieving, powerless, oppressive
Large Intestine
AmbitionCompleting, perfecting, idealistic, fair, principled, serene, resolved
Obsessive-CompulsiveHypercritical, controlling, procrastinating, stoic, manic
Stomach
SobrietySelf-expressive, self-educated, work identifying, nonaddictive, sympathetic, potential promoting, tasteful, optimistic
AddictionAddictive, eccentric, digressive, vague, loose associations, overly frank
Pancreas
PeacefulCommunicative, empathetic, healthy routines, aware of connections, synchronicity
MartyrdomSelf-sacrificing, indifferent, moralizing, prudish, preachy, complaining, listless
Heart
Unconditional LoveRight acting, unifying, mediating, animated, solid, cheerful, imaginative, sincere
AvoidantLazy, inert, heavy, neglectful, fiery outbursts, forgetful
Small Intestine
CreativityPassionate, equable, classy, self-affirming, aesthetic, beautifying, cultured, expressive, elegant, fulfillment seeking
DepressionHysterical, self-abandoning, melancholic, self-incriminating, discouraged
Brain
TrustMasterful, civil, knowledgeable, cultivated, aristocratic, problem solving, happy, genteel, mantra generating, heroic
ParanoidDistrustful, delusional, betraying, lustful, nervous, covetous, rude
Sexual
Self-WorthCaring, graceful, sexual, respectful, good-looking, captivating, alluring, mood affecting, spontaneous, desirable
MoodyBiased, bad habits, presumptuous, moody, empty, borderline, erratic, morbid, unstable
Pericardium
Good JudgmentEthical, open, prudent, undisguised, karmic perceptive, philanthropic, transparent, validating, straightforward
MasochisticSelf-defeating, oblivious, stiff, closed, sentencing, implacable
Skin
AthleticRisk taking, lucky, stylish, restful, vigorous, revering, community connected
SadisticStressed, duplicitous, antisocial, violent, mean, intimidating, lying, obnoxious, loud, enslaving
Bladder
PromotionalHonest, hopeful, successful, balanced, fiscally astute, motivating, cooperative, performing
NarcissisticVain, anxious about failure, deceitful, narcissistic, aggrandizing, exploitative
Kidney
PhilosophicalObservant, wizardly, original, innovative, enlightened, meditative, ruminating, meaning seeking, humorous
SchizoidSplit, fearful, withdrawn, rejecting, greedy, regressive, retreating
Appendix
ChangeableIndividualistic, integrity, enthusiastic, centered, calm
DepersonalizedOut of body, anarchist, frantic, officious, toxic
Thymus
Good Health HabitsHealthy diet and exercise, healing, forgiving, hospitable, myth personifying
BrainwashingTroubled, diseased, angst ridden, demanding, eating disorders, destruction of property

Traits are listed by:

Meridian Muscle Group

High Personality Traits
(when being my best)

Low Personality Traits
(when not being myself)

Gall Bladder
Decision MakingDecisive, certain, loyal, dependable, courageous
DependencyIndecisive, guilty, cowardly, secretive, demeaning
Liver
FreedomLiberated, unrepressed, free-spirited, humble, proud, helpful, giving, independent
CodependencyOverly helpful, stuck, denying, irritable, frustrated
Lung
LeadershipTruth seeking, discerning, powerful, strong, protective, vulnerable
Passive-AgressiveManipulative, tyrannical, autocratic, grieving, powerless, oppressive
Large Intestine
AmbitionCompleting, perfecting, idealistic, fair, principled, serene, resolved
Obsessive-CompulsiveHypercritical, controlling, procrastinating, stoic, manic
Stomach
SobrietySelf-expressive, self-educated, work identifying, nonaddictive, sympathetic, potential promoting, tasteful, optimistic
AddictionAddictive, eccentric, digressive, vague, loose associations, overly frank
Pancreas
PeacefulCommunicative, empathetic, healthy routines, aware of connections, synchronicity
MartyrdomSelf-sacrificing, indifferent, moralizing, prudish, preachy, complaining, listless
Heart
Unconditional LoveRight acting, unifying, mediating, animated, solid, cheerful, imaginative, sincere
AvoidantLazy, inert, heavy, neglectful, fiery outbursts, forgetful
Small Intestine
CreativityPassionate, equable, classy, self-affirming, aesthetic, beautifying, cultured, expressive, elegant, fulfillment seeking
DepressionHysterical, self-abandoning, melancholic, self-incriminating, discouraged
Brain
TrustMasterful, civil, knowledgeable, cultivated, aristocratic, problem solving, happy, genteel, mantra generating, heroic
ParanoidDistrustful, delusional, betraying, lustful, nervous, covetous, rude
Sexual
Self-WorthCaring, graceful, sexual, respectful, good-looking, captivating, alluring, mood affecting, spontaneous, desirable
MoodyBiased, bad habits, presumptuous, moody, empty, borderline, erratic, morbid, unstable
Pericardium
Good JudgmentEthical, open, prudent, undisguised, karmic perceptive, philanthropic, transparent, validating, straightforward
MasochisticSelf-defeating, oblivious, stiff, closed, sentencing, implacable
Skin
AthleticRisk taking, lucky, stylish, restful, vigorous, revering, community connected
SadisticStressed, duplicitous, antisocial, violent, mean, intimidating, lying, obnoxious, loud, enslaving
Bladder
PromotionalHonest, hopeful, successful, balanced, fiscally astute, motivating, cooperative, performing
NarcissisticVain, anxious about failure, deceitful, narcissistic, aggrandizing, exploitative
Kidney
PhilosophicalObservant, wizardly, original, innovative, enlightened, meditative, ruminating, meaning seeking, humorous
SchizoidSplit, fearful, withdrawn, rejecting, greedy, regressive, retreating
Appendix
ChangeableIndividualistic, integrity, enthusiastic, centered, calm
DepersonalizedOut of body, anarchist, frantic, officious, toxic
Thymus
Good Health HabitsHealthy diet and exercise, healing, forgiving, hospitable, myth personifying
BrainwashingTroubled, diseased, angst ridden, demanding, eating disorders, destruction of property

16 Emotional Fitness Traits

Good looking, good mood everyday

It is commonly known that exercise can have a general positive affect on your looks and emotional state. But people that Resistance Flexibility train regularly report that they experience very specific upgrades in their looks and emotional esteem.

Use the following list of emotional traits to select specific Resistance Flexibility exercises to practice.

Fill out your personal flex check to track your progress
MMG High Personality Trait
(when being my best)
Low Personality Trait
(when not being myself)
Gall Bladder
DependableI am very devoted and loyal to others.
UndependableI lack devotion to my own life.
Liver
HelpfulI take pride in helping others.
DenialI repress my own desires.
Lung
VulnerableI am deeply loving to others.
UnavailableI am apathetic and removed.
Large Intestine
FriendshipI have many friends.
DepletedI am not ambitious for myself.
Stomach
GenerousI give gifts often.
SuggestibleI struggle with addictions.
Pancreas
BondingI have monogamous partners.
IndifferentI am spacey and lack energy.
Heart
RomanticI am romantic in my relationships.
UndiscriminatingI do not show preferences.
Small Intestine
PassionateI seek intense situations.
AbandonedOthers abandon me.
Brain
SpontaneousI enjoy doing things spontaneously.
JadedI am weary, cynical, and overexposed.
Sexual
CaringI take care of others always.
DevastatedI am in a bad mood often.
Pericardium
OpenI am transparent in my feelings.
ClosedI shun pleasure.
Skin
CommunityI include others in what I do.
DefensiveI usually feel attacked.
Bladder
PromotionalI honestly promote everyone.
NarcissisticI get caught being vain.
Kidney
HumorousI make others laugh.
DetachedI am overly detached.
Appendix
EnthusiasticI am very appreciative.
PatheticI am outcast by others.
Thymus
HospitableI welcome everyone.
IsolatedI am a castle unto myself.

Traits are listed by:

Meridian Muscle Group

High Personality Traits
(when being my best)

Low Personality Traits
(when not being myself)

Gall Bladder
DependableI am very devoted and loyal to others.
UndependableI lack devotion to my own life.
Liver
HelpfulI take pride in helping others.
DenialI repress my own desires.
Lung
VulnerableI am deeply loving to others.
UnavailableI am apathetic and removed.
Large Intestine
FriendshipI have many friends.
DepletedI am not ambitious for myself.
Stomach
GenerousI give gifts often.
SuggestibleI struggle with addictions.
Pancreas
BondingI have monogamous partners.
IndifferentI am spacey and lack energy.
Heart
RomanticI am romantic in my relationships.
UndiscriminatingI do not show preferences.
Small Intestine
PassionateI seek intense situations.
AbandonedOthers abandon me.
Brain
SpontaneousI enjoy doing things spontaneously.
JadedI am weary, cynical, and overexposed.
Sexual
CaringI take care of others always.
DevastatedI am in a bad mood often.
Pericardium
OpenI am transparent in my feelings.
ClosedI shun pleasure.
Skin
CommunityI include others in what I do.
DefensiveI usually feel attacked.
Bladder
PromotionalI honestly promote everyone.
NarcissisticI get caught being vain.
Kidney
HumorousI make others laugh.
DetachedI am overly detached.
Appendix
EnthusiasticI am very appreciative.
PatheticI am outcast by others.
Thymus
HospitableI welcome everyone.
IsolatedI am a castle unto myself.

16 Spiritual Fitness Traits

Spiritual perspective everyday

It is commonly known that exercise can generally affect your energy levels. But the people that Resistance Flexibility train regularly report very specific energetic or spiritual improvements from practicing specific Resistance Flexibility exercises.

Use the following list of energetic or spiritual traits to select specific Resistance Flexibility exercises to practice.

Fill out your personal flex check to track your progress
MMG High Personality Trait
(when being my best)
Low Personality Trait
(when not being myself)
Gall Bladder
DevotionalI sanctify others' lives.
Self-disloyaltyI am indecisive for myself.
Liver
FreedomI am exempt and live freely.
CodependencyI am overly helpful to others.
Lung
TruthI have a feel for justice.
OppressionI am overly bossy.
Large Intestine
FairnessI strive to be fair.
ObsessedI can't control my obsessions.
Stomach
Belief in Higher PowerI have a sense of a higher power.
AddictionMy life centers around my addictions.
Pancreas
PeacefulI prioritize being peaceful.
DamningI am preachy and condemning.
Heart
Unconditional LoveI love faultlessly.
SlothI am heedless and avoid intensity.
Small Intestine
EquanimityI affirm others and myself.
UnaffirmingI am self-denigrating and overly cautious.
Brain
TrustI am civil and trustworthy.
LustfulI am overly covetous.
Sexual
GraceI give blessings and am courteous.
EmptyI feel that few care, nor do I.
Pericardium
EthicalI have fair judgments.
JudgementalI sentence others unfairly.
Skin
ConscionableI relate to others with conscience.
UnconscionableI have no remorse.
Bladder
HopefulI am honest and hopeful.
GreedyI have money problems.
Kidney
CompassionateI understand others.
ChastisingI scold others about their faults.
Appendix
IntegrityI am true to my word.
CastigationI am intolerant.
Thymus
Sisterhood-BrotherhoodI am forgiving.
Self-ServingI am envious.

Traits are listed by:

Meridian Muscle Group

High Personality Traits
(when being my best)

Low Personality Traits
(when not being myself)

Gall Bladder
DevotionalI sanctify others' lives.
Self-disloyaltyI am indecisive for myself.
Liver
FreedomI am exempt and live freely.
CodependencyI am overly helpful to others.
Lung
TruthI have a feel for justice.
OppressionI am overly bossy.
Large Intestine
FairnessI strive to be fair.
ObsessedI can't control my obsessions.
Stomach
Belief in Higher PowerI have a sense of a higher power.
AddictionMy life centers around my addictions.
Pancreas
PeacefulI prioritize being peaceful.
DamningI am preachy and condemning.
Heart
Unconditional LoveI love faultlessly.
SlothI am heedless and avoid intensity.
Small Intestine
EquanimityI affirm others and myself.
UnaffirmingI am self-denigrating and overly cautious.
Brain
TrustI am civil and trustworthy.
LustfulI am overly covetous.
Sexual
GraceI give blessings and am courteous.
EmptyI feel that few care, nor do I.
Pericardium
EthicalI have fair judgments.
JudgementalI sentence others unfairly.
Skin
ConscionableI relate to others with conscience.
UnconscionableI have no remorse.
Bladder
HopefulI am honest and hopeful.
GreedyI have money problems.
Kidney
CompassionateI understand others.
ChastisingI scold others about their faults.
Appendix
IntegrityI am true to my word.
CastigationI am intolerant.
Thymus
Sisterhood-BrotherhoodI am forgiving.
Self-ServingI am envious.

Exercises For Your Type

Discover your genetic personality type to learn:

Your Balancing Meridian Muscle Group
Develop your balancing muscle group to develop your unconscious personality traits. A person initially only sees half of the pixels as they look at the world. The entire other half of reality can only be seen when the unconscious part of them is in full operation. Access to this second half is the balancing part of yourself.
Your Opposing Meridian Muscle Group
Develop your opposing muscle groups to learn how to "stay out of your own way," overcome obstacles, and stabilize your dominant personality type.
Your Completing Meridian Muscle Group
Develop your completing muscle group to learn what ways of being you need to embrace in order to complete goals.
Your Integration
Once you discover your type, you will also know what traits are associated with your physical, psychological, emotional, and spiritual ways of being. Develop each of these meridian muscle groups to develop yourself in each of the four worlds.
...and much more

The 16 Geniuses

Sixteen Genetic Personality Types

www.the16geniuses.com

Injury Troubleshooting Chart

The following are some great ways for you to 'fix' your broken body or avoid getting broken in the first place. An analogy may help here: if you invest money, you can gain or lose money, so when you work on your body, you can make gains or get into some trouble. Everyone does. It is best to exercise in order to dramatically reduce what can happen to you, but these suggestions can also help you fix whatever went wrong in most cases, more than you would imagine.

Here are some great ways to fix yourself just in case you get in trouble. Fixing always takes three times the work as preventive exercise, but the solutions offered here are very doable — and hey, everyone makes mistakes, so be easy on yourself for whatever happened.

This troubleshooting chart is organized by body parts and simply lists some of the most common problems that occur to everyone.

Principles to keep in mind always when trouble shooting:

1. The flexibility of any muscle is determined by the flexibility of it's balancing muscle group which is always located on the opposite side of your body.

2. The ability of a muscle to shorten is directly dependent on it's ability to lengthen. So if you want to strengthen a muscle, it must be flexible first in most cases.

3. Opposing muscle groups are at 90-degree angles to any muscle. These muscles govern the proper rotation of your bones when you are stretching. Make sure these opposing muscle groups are flexible and strong before intensely Resistance Flexibility training any muscle.

4. The problems listed in this chart do not include severe muscle pulls, bone fractures or breaks, or severe physical damage to your body. Injured muscles require exact analysis. Consult your qualified health care practitioner before beginning any and all exercises. Rumor has it that if your muscle is simply strained then ice works best first, and then moist heat.

See Treating Injuries on page 254 of The Genius of Flexibility for more information.

Body Part Problem
Hip Iliotibial strain
Iliopsoas strain
Gluteal strain
Piriformis strain
Thigh Adductor groin strain
Anterior thigh strain
Hamstring strain
Hamstring tendon
Knee Anterior cruciate ligament
Meniscus
Medial collateral ligament
Lateral collateral ligament
Patella
Jumpers knee
Lower Leg Shin splints
Achilles tendon strain
Ankle Ankle sprain
Ankle instability
Foot Bunions
Plantar fasciitis
Torso Low back
Mid back
Upper back
Shoulder Girdle Shoulder adductor strain
Shoulder posture
Shoulder Joint Swimmers shoulder
Shoulder external rotation
Shoulder dislocation
Upper Arm Biceps strain
Triceps strain
Elbow Tennis elbow
Golfers elbow
Surfers elbow
Forearm Forearm strain
Wrist Carpal tunnel
Hand Assisted stretches
(see certified instructor)
Neck Stiff neck
Head Head injuries

Physical Upgrades

achillesanklebunionscarpal tunnelelbowfoothandhipkneelow back painmuscle crampsmuscle painnecksciaticascoliosisshin splintsshoulderswimmers shouldertennis elbowwrist
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