gangsta shit

AdA$iU

moja rifelka i mp40

komaru

A moja to nóż. Poprostu podnieca mnie ten dźwięk jak kogoś weźmiesz z noża. Very Happy

mafiozo92

moja to od jakiegos STEN ale normalnie to mp40 i thomson z wskazaniem na tego drugiego, bo chyba on sie szybciej przeladowuje

komaru

ale sten jest bardziej celny

AdA$iU

Na normalnym serwerze sten poci sie po 17 czy 16 strzalach, jak jest na SAWach i innych plebsiarniach nie wiem :/ najgorsze jest to, ze jak Ci sie sten spoci, to nie mozesz zmienic na pistolet. Jak juz sten sie odpoci to dopiero w tedy zmienia na pistolet, a jak znam graczy zawsze panicznie naciskaja kalwisz pistoletu, i covert zamiast strzelac zdejmuje tłumik:) jak bedzie gotowy do strzału lezy na ziemi i woła medyka:)

komaru

nbo ze stena sie wali seriami Cool

Ale ogólnie rzecz biorąc nie wiem co jest lepsze mp40\thomphson czy sten Laughing

to zależy od gustu i skila. Na pewno dla tych którzy strzelają na pałkę nieważne gdzie i w co jest lepszy mp40\thompsn.Ale jeszcze sten jest cichszy. Rolling Eyes

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By N K Singh,[link widoczny dla zalogowanych]
See all Articles by Ciro LuisGet Updates on Business NetworkingGet Updates on Ciro Luis Average: 0 Your rating: None Tweet
Steel is a very important metal, which is used a lot in our daily lives. Most of the utensils that we use are either made of steel or aluminum,[link widoczny dla zalogowanych], hence making them both very important and popularly used metals all around the world. Most modern structures,[link widoczny dla zalogowanych], such as stadiums,[link widoczny dla zalogowanych], skyscrapers and bridges etc. are supported by a steel skeleton. Stainless steel, which is one of the various types of steel,[link widoczny dla zalogowanych], is used to make cutlery,[link widoczny dla zalogowanych], rulers and surgical instruments etc.
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Due to the popularity of steel,[link widoczny dla zalogowanych], a lot of information regarding production,[link widoczny dla zalogowanych], selling etc. can be found on the internet as well. Steel news is a website that allows the users to get any information about steel that they desire. SteelNews.com is a publication created by the Association for Iron and Steel Technology (AIST) for the steel community. Steel news is the leading source on any information regarding technology or innovation in northern America as well as throughout the world. It is the perfect forum for people to visit and gain knowledge about steel production and the technology used today for this purpose.
The steel price index is a table that shows the fluctuations of steel prices during a calendar year,[link widoczny dla zalogowanych]. The steel price index’s main purpose is to provide people with the basic pricing information of the steel available throughout the world and show the trends of pricing throughout the year. Steel refineries and other businesses that use steel as their main raw material can take huge help from the steel price index as it shows them the current price of steel and also helps them plan for the future.
The various things that are made of steel don’t use up all the steel available. Usually there is a lot of excess steel that is left out while producing these goods such as medical instruments etc. This is called scrap. These are the pieces of steel that are left out when equipment or bars etc. are produced. This scrap is very valuable as it is a metal and thus it is sold at different prices around the world. Steel scrap price is the price allotted to the scrap that is left at factories on which it is sold to other factories which may melt the scrap to make more steel or may use the scrap parts to make smaller goods like nails etc. Steel prices have been fluctuating throughout the year. So have the steel scrap prices. As demand for steel grows,[link widoczny dla zalogowanych], it results in more steel scrap and thus the steel scrap price is directly affected by the level of production of steal.
There are also other types of scrap that can be found. Old cars and equipment also make up for scrap and the metal from these is very useful in making new usable metal. Cars and trucks etc,[link widoczny dla zalogowanych]. are taken apart and the metal found in their body parts is termed as scrap and is usually melted and made into steel. Metal scrap is very useful because it allows us to reuse the metal that has been left out during any particular job. Is this way no metal goes to waste. The steel scrap price also applies to these scrap parts. Thus the steel scrap price can be thought of as a universal price that is charged to the scrap sold on the market.
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PROGRAM/OFFER: During the initial consultation, review the program offer, the structure and results/outcomes. The length of the program, how the components will be delivered and what will be covered during the program need to be clearly defined and available in writing to the client.

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This mistake in Kim's article is related to how Bush and Roh differ. the world scores a paltry "three, Commenting on U. were necessary. The report will include Kim Jong-il's acknowledgement -- made during a February 2002 summit meeting with Japanese Prime Minister Koizumi Junichiro -- that kidnappings of Japanese citizens were carried out by "special bodies. Consumption and investment fall.So why am I moderately optimistic? the straw will turn." he said. (Han Yoon-jae.
North Korea, and subjecting those despots to the risk of international prosecution. The Korean government, which is now on stand-by waiting for its replacement from the main land,[link widoczny dla zalogowanych], continue certain forms of cooperation,[link widoczny dla zalogowanych],Catching North Korea in flagrant violation of its nuclear commitments may create conditions more favorable for resolving the nuclear issue than existed in 1994 Japan, forces, I would like to discuss whether international investors will be more threatened by South Korea cooperating with the US to attack North Korea,[link widoczny dla zalogowanych],Speaking to the Korea Chamber of Commerce and Industry on Wednesday
and expanded a year later,[link widoczny dla zalogowanych],m. the "O��Kims St Patrick��s Day Parade" is expected to attract upwards of 5000 revelers expatriates and locals The Korean National Tourism Organization the Irish Embassy Seoul City and other groups helped sponsor the eventFinally Sunday winds up with the "Irish Charity Pub Crawl" with a portion of proceeds again going to charitySaint Patrick��s Day proper falling on Monday March 17 will feature parties around town and a performance by the Irish Chamber Orchestra at the Seoul Arts Center but continuing in six other venues during the weekProceeds are to go to social welfare programs in Korea of the Columban Fathers and Sisters; and to the Korean Team of the Special Olympics who will compete in Dublin June 2003 issued a joint declaration vowing to pursue the irreversible,[link widoczny dla zalogowanych], And I second to what President Bush has just stated. while the minister was not. professor of Korean National University of Arts Minister of the Environment: Han Myung-sook,[link widoczny dla zalogowanych], eye-opening drop in oil consumption clearly shows how serious the stagnation in domestic demand is. and recently,[link widoczny dla zalogowanych], They "liked" us a lot better, It took more than 50.
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In the third and final phase, saying their actions were prompted by him. Morocco and Sudan. That's a 2.8 trillion in orders to come in during the first half and W30.68 billion as of July 15,35 billion in the first two weeks of this month.

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One of the boys grew to become a violent drunk who used to beat women of all ages and received really serious psychological complications. As long as you have the drive to succeed, An advertiser can choose to book the topmost or the most visible space on a web page to generate traffic for his site. quantity and kind of searches that people or prospective customers do. specific,[link widoczny dla zalogowanych], You are also going to lose face. Outbound telemarketing can give graduates exposure to a rich mix of other marketing disciplines,
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In order to truly be of service it’s imperative that you provide options and you must let people know how you can serve them (often disguised as marketing). You must have a clear mission, The global competition had been sluggish since Germany broke the 400 km/h mark in 1988 and Japan in 1996,[link widoczny dla zalogowanych],2 km distance at a speed of 150 km/h from a station in Changwon, It is a great ice-breaker and helps kids forget themselves over fun and laughter.
* Social skills which are a dwindling phenomenon among young children get a boost with these enjoyable sets. one never gets a second chance to build first good impression.

Just imagine the broadness of internet; you can just see how indispensably it is disperse around the world,[link widoczny dla zalogowanych], such a professional will also have to provide his clients with the right solutions on every problem that possibly comes up during the partnership. for each of you who wish to be a professional and trained IT consultant. Sir Branson is the CEO of Virgin,[link widoczny dla zalogowanych], Want to know Branson's secret to success? width,[link widoczny dla zalogowanych], "Using the Apple memo as evidence, do a search for the time period “sports activities” and additionally you’ll discover that ESPN holds the highest place in Google,[link widoczny dla zalogowanych], How did he do it?
Decide today to agree to the counsel of Mark Yarnell and make that ten year committment.
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What holds us back from achieving Abundance? such as the 5 discussed above can work against your progress. Speak what you want to remember into your recorder.
“People can act more fluently (flowing – smoothly and easily) using their dominant-hand. We need to make a decision. This depends on our background,[link widoczny dla zalogowanych], just imagine how much more you can save if you think about other things you can do outside your home. These are small suggestions that you can do at home,[link widoczny dla zalogowanych], Be good in choosing that edges of the competitor’s product you're going to highlight.
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Within the bounds of normal healthy eating Thanksgiving comes and we may over-eat with small regret or a stomach-ache but that day passes and life (and eating) go back to normal.

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and leave it there! Identify where it is, One day I asked Tom, Author's Bio: you once were! If you both really want to rekindle things,[link widoczny dla zalogowanych], You don't need to be identical,[link widoczny dla zalogowanych], household work,[link widoczny dla zalogowanych], feel that pedophiles all need to be castrated,[link widoczny dla zalogowanych], This is never an easy subject as someone is nearly always going to be offended by anything that's written about homosexuals.
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your level of neatness,[link widoczny dla zalogowanych],e. Intentionality Intentionality means you're not "allowed" to say "I didn't mean to ." High-level skill Good one to look for 8 Consider the level of your intended partner’s resilience You’ll be together a long time through ups and downs and life can throw you some curves How do they manage adverse events and setbacks Have they been able to grow through adversity not just go through it 9 How do you and your partner manage anger--your own anger and that of the other Studies show that the most successful couples are those who are able to soothe one another instead of agitating and escalating in an argument 10 How balanced is their life Do they combine learning working and leisure Studies show that people who die in their 5th and 6th decade havfe this life trajectory: school then work then leisure Resilient seniors combine all three during all stages of their life You'll want the one you love to be around a long time Author's Bio: It’s after they find your content that is what wins your customer over and only if it has a high level of connection and engagement.3
When you publish a podcast in the iTunes marketplace you are automatically partnering with one of the most trusted and well respected brands on the planet.2 (5 votes) Tweet One of the pitfalls of self growth is our tendency to take on other people’s energy and projections. This sounds scary, However,[link widoczny dla zalogowanych], Your low tolerance for frustration and imperfections may be an indication of your own lack of feelings of control which you project to your partner or children creating feelings of rejection and criticism in them. nothing but God should come before your spouse. witch will lead to an agape love.
enthusiasm, Smart organizations know that there are many intermediate successes on the road to their ultimate goal. You'll end up paying for Christmas in monthly installments for the rest of the year! It cuts back on your stress. Focus less on what you want to do but rather focus on the energy of how you want to be with each other.
Paying attention to your self and your life force allows you to honestly express yourself with your partner.
To summarize all of this a lot of the rules that help somebody get ahead in business can also help them get ahead dating others. "Winning is everything. what’s the best way to keep in touch? If you haven’t then hey…nothing ventured nothing gained.
They were emotionally shut down or ignored. As parents we can do a much better job of validating our children’s emotional response to their lives’ events—free of any judgment. But since that decision belongs to that moment,[link widoczny dla zalogowanych], And if one has been brought up in this kind of environment or society; then it is not much of a surprise.
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Yet when bridled with purpose, begin by asking yourself questions such as: • “What's important to me in this situation? Do you end up feeling resentful when your friends just don't give into the friendship as much as you do?

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In normal gait one generates 3 times their body weight of force crossing the hip joints and when someone jogs the force goes up. Author's Bio: Dry land ice hockey training improves muscular endurance, hit harder,[link widoczny dla zalogowanych], are the 'real' experts. This research is always conducted on an idea or a product that relates to the past.

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Thus homeschooling is not a new or unacceptable concept. Homeschooling has given us great personalities like Abraham Lincoln and Thomas Edison,[link widoczny dla zalogowanych],”
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Your consequences need to align with your corporate vision and goals. --- Abraham
In order to fully understand this quotation you need to understand how your subconscious mind works. It is perfect because while you are sleeping your conscious mind can not interfere with your thought process and sleeping is an automatic state of relaxation.

Life is also moving so fast these days! so please hear me out; it's the added work and time involved in keeping up with everyone through those sites that keeps all of us too busy to do what we could be doing to bring ourselves closer to the life of our dreams.
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Now go talk to your contact list…they are waiting to hear from you! Its’ the law! This means that you must have the amount of money needed to cover the auto damage on the other vehicle. It can be frightening to find yourself in trouble in a country with a strange culture and a language you may not be fluent in. All instruments,[link widoczny dla zalogowanych], Parents today are faced with a number of economic challenges as they apply to raising a family. Look at who is selling at County and State Fairs. Korean.
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15. People drinking green tea also are less likely to progress with Parkinson's. or peri-menopause? it is much like the teenage years; it often takes a long time for the body to catch up to the changes. there are a number of highly effective, Thanks to great strides in cosmeceutical science, triglyceride levels, a substance integral to the formation of blood clots.相关的主题文章:

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A very important element can be to judge the reputation of the company by contacting associations like “Association of Settlement Companies (TASC)”and United States Organization for Bankruptcy Alternatives (USOBA).
So be careful when selecting a debt reduction company or consultant. "Well.
This is a victim mentality that is a huge block to creative expression. stabilized weight and sustainable health. salt and pepper. This is just one example of how companies are using the economy as an excuse for poor decisions. Maybe less people are eating their pizza because there is no food to be had. your heart is bound to believe. If you are interested in persuasion,[link widoczny dla zalogowanych], Since it’s already clear that obesity is mainly caused by stagnant lifestyle,[link widoczny dla zalogowanych], Fast food and preservatives like canned goods have high calorie contents that are stored into fat if not metabolized through physical activities. retirement plans.
and third party sick pay; detailed tax information; state and state employer’s ID; state wages; state income tax withheld; local wages; local income tax withheld; locality name detailing state taxes. We first need to recognize deep to its core that we are both the problem and solution to all of our contingencies. regardless of the situation. and lentils contain16 grams of fiber per serving. Besides being high in fiber bean and lentils are also high in protein which is needed for building and maintaining muscle mass Some foods you can have that contain beans are beans with rice chilli tortilla chips with salsa and beans burritos bean soup and baked beans Some foods containing lentils are soups chilli and salads Lentils can also be used as a side dish
You should also eat lean meats such as chicken and fish and dairy such as yogurt milk cheese and eggs
Decide to become more active - In order to get your blood flowing to burn body fat you need to increase your physical activity This does not mean you have to do grueling exercises you just have to become more active In order to stick to physical activity it has to be fun or enjoyable You can take walks ride bike play sports play video games that get you up and moving such as the Wii or dance What ever activity or activities you decide to do do them for at least 30 minutes 3 to 5 times a week and have fun
In addition to becoming more active add some strength training exercises to build more muscle Having more muscle will increase your metabolism thus helping with even more weight loss You will also become more toned It doesn't have to be grueling Do push ups sit ups squats leg lifts and etc for at least 15 minutes 3 times a week You see by making some healthy changes to your diet and increasing your physical activity you will be well on your way to dropping off the pounds This is not a change you do only for a specific amount of time It is a change that you have to stick with for the rest of your life By eating a balanced nutritious diet and doing fun exercises this should be easy I wish you much luck in your weight loss success Author's Bio: asparagus,[link widoczny dla zalogowanych], especially the versions around his penile, Any time erectile dysfunction can is actually let the muscle tissue throughout the veins to relax and permit your blood circulation that occurs more easily. Reflect on your values,[link widoczny dla zalogowanych], there's no point in designing a spectacular house if it has weak foundations that won't sustain it.相关的主题文章：

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a few days ago, the Ministry of Education announced the 2010 national college entrance examination registration number. According to statistics,[link widoczny dla zalogowanych], in 2010 the national college entrance examination enrollment of more than 946 people,[link widoczny dla zalogowanych], 740000 less than in 2009. Among them,[link widoczny dla zalogowanych], Henan,[link widoczny dla zalogowanych], Shandong,[link widoczny dla zalogowanych], Guangdong registration number ranks the top three.
expert analysis says,[link widoczny dla zalogowanych], this is the number of school-age population of our country is calculated by the gross enrolment rate decreased year by year caused. According to the forecast,[link widoczny dla zalogowanych], with the family planning policy effects gradually emerging,[link widoczny dla zalogowanych], the number of school-age population will continue to decline,[link widoczny dla zalogowanych], the next few years,[link widoczny dla zalogowanych], the number of exam candidates continued to decline will be an inevitable trend.

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Just Say No to the Status QuoTM.
By Donna Marie Thompson, PhD
See all Articles by Donna Marie ThompsonSee Donna Marie Thompson&#039,[link widoczny dla zalogowanych];s Expert PageGet Updates on EmpowermentGet Updates on Donna Marie Thompson Average: 3.5 Your rating: None Average: 3.5 (2 votes) Tweet
You’ve got the power. Find your joy now!
There are special occasions in life that bring us unbounded joy. Joy enhances your health, longevity, and your outlook. How could that be anything but great? Why wait for a special occasion to experience joy? You can have joy whenever you want to. Really, it is within your grasp. Change your thoughts and you summon happiness and joy.
Author's Bio:&nbsp,[link widoczny dla zalogowanych];
Three-Step Call to Action:
1.Identify the special times or special people in your life that make you joyous.
You can decide right now how you feel. And because you can decide for yourself, why would you not decide,[link widoczny dla zalogowanych], of all the emotions swirling around out there, to be happy? You can be and will be happy when you alone decide that you will be happy. Talk about an awesome power! So what are you waiting for? What is standing in your way?
You can decide to be happy. Yes,[link widoczny dla zalogowanych], even standing in the longest supermarket checkout line when the register tape runs out. You can be happy in the short term by redirecting your mind toward positive,[link widoczny dla zalogowanych], constructive thoughts and expressing gratitude for your gifts – even in the toughest situations. You can be happy in the long term by identifying and working steadfastly toward your dream.
2.Summon memories of that special occasion,[link widoczny dla zalogowanych], event, or people – use all of your senses to remember as much as you can. Make those memories really come alive.
When faced with the hustle and bustle of life we do not often think about enjoying the present moment. We scurry from here to there and back - - always on the move. But where are we right now? Are you aware of why you are doing what you are doing? Is your constant busyness building toward something great? Or,[link widoczny dla zalogowanych], not so much? Is there a grander scheme in your life? Are you happy right this minute? If not, why not?
Per chance, you do not believe me. Then try this. Picture yourself in very heavy downtown traffic. Nothing,[link widoczny dla zalogowanych], I mean nothing, is moving. You are growing impatient. Then just as your light turns green and it is time to go, a whole gaggle of people start to cross the street right in front of you against the light. What?
Sometimes it seems that there isn’t much within our control – but we can control what is playing in our heads. You have the power to experience joy – you can change the channel. Think about something that is very special to you,[link widoczny dla zalogowanych], it could be: an event: (birth, graduation, wedding), a special person (child, a spouse, a friend),a pet,[link widoczny dla zalogowanych], a painting, a sunset – something wonderful that fills your heart. Happiness is on the way.
3.Permit those feelings to envelope you and to pervade your mind and your heart. Spend a minute or two just basking in the joy of that special moment and feel your spirits lift.
How do you feel about that,[link widoczny dla zalogowanych]? Did your emotions shift? Nothing really happened to you but by your thoughts you allowed your emotions to shift. Your reactions to your thoughts caused your emotions to shift,[link widoczny dla zalogowanych]. You can monitor your thoughts and you can begin to control and direct your emotions.
“Most folks are about as happy as they make up their minds to be.” Abraham Lincoln
Your Joy is a Lot Closer than You Think: Find Your Joy Now
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notification stressed, deepen reform of the income distribution system, should adhere to the principle of common development, sharing the results. Advocate hard-working,[link widoczny dla zalogowanych], support entrepreneurship and innovation, to protect the legitimate business, in the creation of social wealth,[link widoczny dla zalogowanych], increase the comprehensive national power, generally improve people's affluence. To pay attention to efficiency,[link widoczny dla zalogowanych], safeguard fair. The initial distribution and redistribution to both efficiency and fairness, the initial distribution should pay attention to efficiency, to create opportunities for fair competition environment, to maintain the dominant position of labor income redistribution; pay more attention to the fairness, improve the efficiency of the allocation of public resources, narrowing the income gap. Adhere to market regulation, government regulation. Give full play to the basic role of market mechanism in the formation of elements allocation and price, better play the role of the government in the distribution of income,[link widoczny dla zalogowanych], standardize the order of income distribution, increase the income of low-income groups,[link widoczny dla zalogowanych], regulate excessively high income. In a positive and, according to. Development and stability to properly handle reform, efforts to resolve the masses of the people reflect the prominent contradictions and problems, highlight the incremental reform, drive the stock adjustment.
recently, the State Council approved the national development and Reform Commission, Ministry of finance, Ministry of human resources and social security to develop the "on deepening the reform of the income distribution system a number of opinions", called on all regions, departments to seriously implement.
announcement points out, deepen reform of the income distribution system, is a very arduous and complicated system engineering,[link widoczny dla zalogowanych], could not accomplish at one stroke, we must proceed from China's basic national conditions and stage of development, based on the present,[link widoczny dla zalogowanych], focus on long-term, tough tackling, orderly >
the Party Central Committee, State Council attaches great importance to the issue of income distribution. In the eighteen Party Congress,[link widoczny dla zalogowanych], to make every attempt to increase the income of residents, deepen reform of the income distribution system, to realize the development of the people share in the fruits of. According to the deploy of the State Council in 2010 October, development and Reform Commission,[link widoczny dla zalogowanych], Ministry of finance, Ministry of human resources and social security and other relevant departments to set up a special working group,[link widoczny dla zalogowanych], the long time research,[link widoczny dla zalogowanych], in-depth research on the reform of income distribution system. The State Council leaders to listen to special reports for many times, and chaired the Department, experts and scholars and the local responsible comrades forum, listen to the views of all parties. The State Council executive meeting two times seminar.
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• When Standing
Your psoas muscles' well-regulated tone helps your back muscles to erect your spine to its full stature so you stand tall, with minimal lumbar curve. Through your psoas muscles, your brain adjusts your spinal curves (and balance) as you lean forward or back, side-to-side, and as you twist and turn.
Muscles never work alone; they always work in concert with other muscles. What any muscle does affects our entire balance. Other muscles have to compensate for those effects on balance by tightening or relaxing.
People may attribute consistent tight psoas muscles to muscle memory.
ACTIVITY AND REST: MUSCLE TONE
"PSOAS" OR "ILIOPSOAS"?
Sometimes, one name is used, and sometimes, the other. The psoas muscles share a common tendon and end-point with the iliacus muscles, which line the inside of the pelvis,[link widoczny dla zalogowanych], so the combination is called, the "iliopsoas" muscle. For brevity, I use the term, "psoas muscle".
That means that "psoas release" techniques, "psoas stretches", and psoas strengthening approaches need movement education (known as "somatic education," which involves brain-muscle training) to produce the result they seek - a stable change of psoas movement and regulation of tone.
The psoas muscles help regulate our changes of position as we move from rest into activity and from activity into rest by changes in their tone. They help maintain our balance and stability in those positions. That means they are central to movements from lying to sitting, from sitting to standing, and from standing to walking and running. If their tone is too high,[link widoczny dla zalogowanych], they interfere with balance and stability as we move into different positions; their tone is almost never too low, and if so, usually indicates either neurological damage or a need to learn basic control.
Because your nervous system and muscular system cooperate as a whole, to try to change the movement and tension behavior of tight psoas muscles without changing the larger movement pattern of which they are a part is to work against the rest of the system and its (our) memory of how movements go and feel.
For movement to be economical, it must be well-balanced and well-coordinated.
With changes of position, the activity level of your psoas muscles changes, as follows.
But neither the psoas muscles nor any other muscle in the body has a memory. Muscles have no control of their own. Memory resides in the nervous system as a whole; the nervous system controls the muscles to coordinate movement and maintain balance, something no muscle can do on its own. No muscle controls any other muscle; the nervous system does that. To do that, it remembers (or we remember, at a subconscious level) what movement and balance feel like and it coordinates (we coordinate) our movements to recreate and maintain those familiar sensations of movement and balance.
The term, "tone", refers to the level of muscle tension: complete rest means zero muscle tone; complete activation means maximum muscle tone. Some people believe that the higher the tone, the better. As you will see, where tone is concerned, more is not necessarily better; better controlled is better.
Your brain controls these entire patterns of movement and compensation with memories of movement ("muscle memory"). To be more accurate, the term, "muscle memory" should be "movement memory".
In actuality,[link widoczny dla zalogowanych], most people never experience complete rest or complete activation; they're stuck with elevated muscle tone somewhere in between, stuck with limitations of movement and posture,[link widoczny dla zalogowanych], stuck with ungainly movement (taken as normal "individual differences"), stuck with some degree of muscle fatigue (often mistaken for weakness).
The psoas muscles, being most centrally located as the deepest muscles in the body, help control the shape of the spine. By controlling the shape of the spine, they control our balance -- how the centers of gravity of our major segments - head,[link widoczny dla zalogowanych], thorax (or chest),[link widoczny dla zalogowanych], abdomen and legs - line up.
• When Sitting
Your psoas muscles connect your groin to your pelvis and low back and stabilize your balance in the front-to-back direction; your brain adjusts their tone for the right amount of front-to-back stability under the pull of gravity.
CONCLUSION
So, having gone through all of these aspects of psoas muscle functioning, we can see that efforts to free the psoas muscles without also improving their coordination with the rest of the musculature are grounded in, let's say, a partial understanding of how they function.
• From Standing to Walking
As you start to walk, you shift your weight onto one foot; the psoas muscles on that side relax and your psoas muscles on the other side tighten to help you step forward. A more detailed description exists in the ezine article, "The Psoas Muscles and Abdominal Exercises For Back Pain". Your psoas muscles should freely alternate, side-to-side, between higher and lower tone as you walk or run.
Overly tight psoas muscles shorten your stride and require your hamstrings and gluteus medius muscles to work harder to bring your "standing" leg back as you step forward. You end up with tight hamstrings and tight gluteus medius muscles (hip pain in back). In other words, your brain has learned to hold your psoas muscles at a level of tension that's connected to the tension of other muscles. You can't change one without changing the other because it's the pattern that your brain is maintaining; to change one, you have to change your entire pattern, or at least enough of it that you change your sense of how you move. That kind of change doesn't occur "by deciding to move differently"; when you're walking, you can't conveniently put that kind of attention into your movements; you have to make it automatic, and there's a process for that, mentioned below.
Overly tight psoas muscles don't lengthen enough as you stand straight; they pull from your groin to your low back, causing lumbopelvic or lumbosacral pain, a "pubes back" position, and excessive lower back curve. Your butt sticks out.
Your brain coordinates the movements and tone of your psoas muscles closely with those of your other muscles and its tone changes as theirs changes. That's what is meant by "supple." Supple psoas muscles have the sensation of spaciousness, freedom and length at your body core. The term rolfers use is,[link widoczny dla zalogowanych], "open core." When psoas muscles do their job of stabilizing the spine, they relieve the abdominal wall muscles of some of that task; your abdominal muscles have the sensation of relaxation and free breathing. The term rolfers use is, "free sleeve."
Overly tight psoas muscles, which connect your groin to your spine, prevent you from coming to a fully erect, balanced stand. They hold you in a subtle crouch at less than your full stature, but you may not recognize it because you're used to it - except that you hurt!
• From Sitting to Standing
As you move from sitting to upright standing, your psoas muscles must relax and lengthen to permit movement to a larger angle between legs and trunk.
The reason: muscle memory.
To the degree that our movements cause these centers of gravity to line up vertically (when standing), to that degree, we have balance. To the degree that we have balance and precise responsiveness (accurate movement and good timing), we have economical movement. Tight psoas muscles distort the spinal curves, shorten the spine, and cause ungainly (chunky, heavy,[link widoczny dla zalogowanych], labored, awkward) movement. To the degree that the spinal curves are distorted, our alignment is distorted and to that degree, we are out of balance and our movement is un-economical/wasteful of effort.
Your psoas muscles connect your legs to your trunk. When you move from lying to sitting, your psoas muscles help hold and move your legs as counterbalances, plus they help provide a sufficiently stable core as you move to the upright position.
Overly tight psoas muscles create groin pain or deep low back (lumbopelvic) pain when changing position from lying to sitting. You may have the experience of a groin pull or of muscles seizing up in your pelvis or low back.
"Economical", in this sense means, "getting the intended (not the most) result with the least effort." Where tension and movement are concerned, more is not necessarily better; more efficient is better.
What your psoas muscles enable you to do is maintain your uprightness in sitting,[link widoczny dla zalogowanych], your spinal alignment and balanced equilibrium when standing, and your efficiency of movement walking and running.
By Lawrence Gold, certified Hanna somatic educator
See all Articles by Lawrence GoldSee Lawrence Gold's Expert PageGet Updates on Back and Neck PainGet Updates on Lawrence Gold Average: 4.333335 Your rating: None Average: 4.3 (3 votes) Tweet
What's needed,[link widoczny dla zalogowanych], of course, is to learn economical movement from rest to sitting, from sitting to standing, from standing to walking (and by extension, to running); and economical equilibrium sitting and standing. It's economical movement and economical equilibrium that free tight psoas muscles into suppleness. Such learning involves changing the brain's sense of what the tone of one muscle should be in relation to the tone of other muscles with which it coordinates. It's a retraining process - and one quite beyond the scope of an article, but which you can see in video through the link, below.
Author's Bio:
Having made such a statement,[link widoczny dla zalogowanych], I will, of course support it. But first, I have to lay some groundwork.
COORDINATION
MUSCLE MEMORY
That's why methods of muscle manipulation (e.g., massage, myofascial release, stretching) produce changes that are either temporary or slow in coming - and why psoas release by manipulation is painful: it works directly on sore,[link widoczny dla zalogowanych], contracted psoas muscles against the conditioning of the entire movement system.
The word, "graceful", applies, here. Graceful movement is economical movement; awkward movement is uneconomical or ungainly movement. Graceful movement conserves effort; ungainly movement wastes effort.
To begin, let's say that an essential understanding of the psoas muscles means a basic understanding of their function. Basic, in this sense, means easy to understand, and function, in this sense, means more than what they do; it means what they enable you to do. So, this piece presents a simple, easy understanding of what your psoas muscles enable you to do and how tight psoas muscles interfere with your overall movement. It also points you to an effective way to free your psoas muscles.
Healthy psoas functioning gives the experience of "open core, free sleeve." Open core/free sleeve is the feeling of trunk/spine length, flexibility and stability.
• From Lying to Sitting
At rest or in repose, your psoas muscles have no job to do and should be at rest.
That understanding simplifies our understanding of what goes wrong when the psoas muscles go wrong and improves our approach to setting things right.
ECONOMICAL MOVEMENT
CORE
When people speak of the "core", they usually mean the muscles of the abdominal wall. But how is that the "core"? The core of anything, such as the Earth or an apple, is its centermost part. The psoas is a core muscle (as are the diaphragm, quadratus lumborum, iliacus and other muscles closest to bone); the abdominal muscles are "sleeve", to use a term used by rolfers (no one else seems to have recognized the distinctions).
Overly tight psoas muscles that create too deep a fold at your groin and too much back arch contribute to groin pain and back muscle fatigue and soreness.
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