Maxick - Muscle Control

Short Table of Muscle Control Exercises

Juan Antonio Martínez Rojas

Short table of MC exercises 2

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Copyright © 2004 Juan Antonio Martínez Rojas – All rights reserved


MC of the muscles of the head

Body part Exercise name Description Picture

Head MCmasseter Tighten the jaws,pressing one againstthe other very carefullyand without forcing.

Head MCoculi Raise slowly your eyebrows as far as youcan.

Head MCoris Tighten the lips, pressing one against theother.

Head MCtongue Press the tongueagainst the roof of themouth muscle againstthe other trying to puttogether both.

Head MCzygomaticus Adopt a face expression like a big smilewithout opening themouth.



MC of the muscles of the neck


Neck DMCsterno Try to turn the headfrom one side to theother contracting theneck muscles.

Neck MChyoid1 Open your mouth andtense your jaws(without closing them).Imagine that your aretrying to masticate apiece of solid rubber orsomething similar.

Neck MChyoid2 Keep the mouth closedand concentrate in thehyoid and massetermuscles. Tense themat the same time.

Neck MCscalene If you bend your necklaterally trying to touchthe shoulders contracting the muscles, youcan feel the scalenes.However, if you tilt youhead forward andbackwards, you wouldtense more intenselythe splenius and levator.




Neck MCscaleneISR Try to move the neckleaning it forward andbackwards resisting allthe time with the handsinterlaced behind thehead. Apply the tension very slowly.Change the position ofthe hands, resistingnow the same motionwith the hands pressing against the forehead.




Neck MCsterno Turn your head to oneside. You should feel aslight tension in thesternocleidomastoid ofthe part of the neckwhich is turned to theside. Concentrate inthis tension and try tointensify it by means ofmental contraction.

Neck MCsternoISR Resist the head in thisposition with the opposite hand, as if youwant to turn the headto the side.



MC of the muscles of the back


Back DMCback1 Raise your arms andwith them straight,bend your back downwards tensing allmuscles in the back asfar as you reach a perpendicular angle withthe legs. Probably youwill tend to contractyour abdominalmuscles also, this willput additional resistance to the motion infirst stages, but youmust try to reduce thisantagonistic contraction progressively. Inhale in the top positionand exhale while youare bending.

Back DMCback2 Adopt the same initialposition than in exercise DMCback1, butnow bend backwardsvery slowly and carefully. Tense all musclesin your back all theway.

Back DMCback3 In the same initial position as DMCback1and DMCback2, bendthe spine laterally toone side alternatingboth. Inhale in top position and exhale in thelowest one. Tense allmuscles in your back.




Back DMCbackISRscapula

Adopt the position ofMCscapulaISR2.While keeping the outward pull, bend veryslowly the back to oneside laterally. Theshoulders must be inline with the hips. Inhale in the top positionand exhale slowly(every time with thenose) while your arebending the back.Bend to the oppositeside

Back DMClats Raise your arms at 90°with respect the body(crucifix position) andbend the forearms withhands pointing to thesky. The forearms forman angle of 90° withthe upper arms thatare in a horizontal position. Tense yourmuscles and press inwards as far as youtouch your forearms infront of your chestmaintaining the angles.




Back DMCpullup Rest the stick firmlygrasped with hands atshoulder width. Raiseslowly the stick in linewith your shoulders asfar as your arms areperfectly straight. Tryto contract all yourback muscles for theraising. Don't concentrate in hardening yourarms (a common tendency), direct all yourenergies to the backmuscles. Inhale in thispart of the exercise. Dothe same for the downwards motion, exhaling.




Back DMCrowing Grasp firmly the stickwith both arms in frontof your chest or abdomen at shoulderslength. Bring the sticktowards your chest asfar as you can touchthe pectorals, contracting powerfully all yourback in motion. Inhalein this part. Go to theinitial position while exhaling.

Back MCbackISR Adopt the position ofMCscapulaISR2, butin this case you mustpush inwards with bothhands.

Back MClats The pure controlcomes when you don'tneed to move the armsfrom its original position in order to contractthe latissimus dorsimuscles.




Back MCscapulaabduction Bring your shouldersslightly backwards asfar as you can notewith your fingers (atfirst performances) thatthere is a hole betweenyour scapulae and yourback.

Back MCscapulaDSR This exercise is a combination of MCscapulaISR1 and MCscapulaISR2 in aDSR fashion. Graspyour hands firmly behind your head andraise the arms towardssky in a straight linewith the back, pullingoutwards all the way.Without decreasing theoutward tension, loweryour arms to the initialposition. Inhale whileyou are raising yourarms and exhale in thedownwards movement.The pace of exercisemust be guided by thebreathing.




Back MCscapulaexpansion Place both hands firmlyresting over the hips,you can help yourselfat first stages pressingsteadily both hands (orone at time if you wantisolate only one side)against the hip bones.Now concentrate allyour attention over theextreme points of thescapulae and expandthem.




Back MCscapulaISR1 Elevate your armsstretched vertically orslightly bended in linewith your back. Try tokeep your back in anatural straight and relaxed position. Interlace surely your handsin the top position andpull with them outwards slowly.




Back MCscapulaISR2 This exercise is verysimilar to MCscapulaISR1, but the armsare bended and thehands interlaced behind the head.

Back MCscapulaISR3 Grasp your hands behind the lower backand pull strongly outwards.

Back MCspinae Put your fingers overthese muscles with theback straight but relaxed and bend slightlyforward and backwardsuntil you can feel a littlecontraction. Try to intensify the tension byconcentration.




Back MCspinaeISR Place your hand palmspressing against yourgluteals and bend yourback backwards verycarefully keeping thetension generated bythe palms. Nowchange the position ofthe palms and placethem pressing againstthe thighs. Bend yourback forward veryslowly keeping the tension as far as the backforms a perpendicularangle with the straightlegs.

Back MCspinaeLAMC A very careful inspection of the effect of theforwardbackwardsangle of bending of thelower back on the leveland transference ofcontraction over theerector spinae can behelpful.

Back MCspinaeTAMC Implies the isolation ofeach side. This is easyonce mastered themain control by turningvery slightly the back tothe desired side.




Back MCtrapezius Relax all muscles inthe back. Try to move(without the actual motion) very slowly theshoulders forward, butnot upwards. Maintainthe shoulder lengthand the back veryslightly bent forward. Inmost cases the pectorals are slightly contracted to aid the control ofthe trapezius in this position.

Back MCtrapeziuscrucifix Raise your armsstraight in line withyour shoulders (90°with the body line) andshift them slightly backwards.




Back MCtrapeziusLAMC You should be able tofeel three contractingzones in the trapezius,lower, middle and upper. In the lower partyou can observe atransference of contraction from the erector spinae to thetrapezius. Try to concentrate the tension inthe separation of bothmuscles. In the middlepart you can differentiate the tension of thetrapezius because itdoes not tend to expand the shoulderblades. The upperzone is most easily distinguishable, but itsisolation produces ingeneral a tendency tocontract powerfully thepectorals. The upperpectoral layer shouldbe felt and relaxed ifpossible.

Back MCtrapeziusshrugging

Raise your shouldersand try to press bothsides one against theother and against theback of the neck.




Back MCtrapeziusTAMC The isolation of oneside of the trapezius isrelatively easy, oncemastered the completecontrol (in some casesit is easier to try theone sided control first).Try to combine LAMCand TAMC controlsgenerating a wave tension feeling over themuscle. For this, relaxwhen you inhale andcontract the desiredpart while you are exhaling.



MC of the muscles of the shoulder


Shoulder DMCshoulder1 Fix an isolated contraction of the deltoids andmove your shouldersvery slowly in circles,forward, upwards,backwards and downwards. Regulate themotion with yourbreaths. Inhale in thefirst part of the movement and exhale forthe next three parts.

Shoulder DMCshoulder2 Raise your arms slowlyfrom bottom positionas far as you reach thecrucifix position holdingthe deltoid isolationthroughout the motion.Lower your arms in thesame form. Inhalewhile you are raisingyour arms and exhalewhile you are loweringthem.




Shoulder DMCshoulder3 Do the same than inDMCshoulder1, butnow contract powerfully the deltoids,trapezius and armmuscles. This exerciseincreases the liftingpower remarkably. Adjust your tension verycarefully, don't strainyourself.

Shoulder MCdeltoid1 Put your arms straightat each side of yourbody with the palmstouching slightly yourhips. In first stages youcan help the contraction pressing the palmsagainst the hips, butyou should try to generate the tension bymeans of will poweronly. You will observethat the triceps and thepectorals are involvedto some extent.

Shoulder MCdeltoid2 Very similar to the precedent exercise, but inthis case you must elevate your palms asfar as the level of thefloating ribs. Don'tpress with hands in thiscase.




Shoulder MCdeltoid3 Adopt the same position of MCdeltoid2,but now turn your armsbackwards with yourelbows pointing back at90° with respect yourbody line. Try to contract mentally yourdeltoids.

Shoulder MCdeltoid4 Adopt a crucifix position with armsstretched at 90°. Concentrate on yourshoulders instead onyour trapezius (this isthe difficult point).

Shoulder MCdeltoidAMC Adopt the position ofMCdeltoid3 and perform the contraction ofthe deltoid very slowly,feeling each portion ofthe muscle. If yourbody fat levels allow it,you can see a verynice tension transference from the lowersections of theshoulder to the upperones.




Shoulder MCshoulderDSR1 Grasp your elbow withthe opposite hand andtry to push it backwards while you resistwith the hand force.You can do this exercise along the complete range of motionof the shoulder. Do itslowly or keep the tension in several placesfor 5 breathings. Concentrate on the tensionfeeling.

Shoulder MCshoulderDSR2 Try to shrug oneshoulder with the armstraight while you resistthe movement with theopposite hand.

Shoulder MCshoulderDSR3 Keep one arm straightin his bottom positionand try to elevate it infront of you as far as itpoints to the roof. Resist the motion with theopposite hand pressingover the front of theresisted wrist with thefist firmly clenched.




Shoulder MCshoulderDSR4 Bend one arm with theforearm touching thebiceps and the elbowpointing to the floor.Put the open palm facing to the roof and thefingers pointing to theshoulder. Now pressdownwards firmly withthe opposite palm andtry to raise the bendedarm as far as it is almost straight.

Shoulder MCteres We can try to contractthem varying the angleof the arms in the MCdeltoid4 and applyingAMC with fine tuning ofthe tension from thelower part of the backof the shoulder to thehigher without movingthe shoulder blades.



MC of the muscles of the thorax


Thorax MCintercostal Put one hand resting,without any pressure,on head with armsemiflexed and the elbow pointing in front.Now tilt slightly to thesame side than theflexed arm and turnyour torso to the opposite side slowly asfar as you feel themaximal contractionand a clear separationof the muscles. Sometimes a slight raising ofthe corresponding hipcan help the contraction.

Thorax MCintercostalAMC Isolation of internal andexternal intercostals.

Thorax MCintercostalDSR Adopt the same position than in MCintercostalISR, but in thiscase don't fix the position, but resist with thehands all the motion.Don't tilt your bodyvery much. A littleangle is enough (<30°).

Thorax MCintercostalISR Place your hands resting over the hips andbend sideways pressing with the hands.




Thorax MCpectoral Stand erect with theback slightly roundedforward and keep yourarms stretched to bothsides in a crucifix position with palms facingforward. Now try tocontract the pectoralswithout moving thearms.

Thorax MCpectoralDSR1 Assume the position ofMCpectoralISR3 andraise your arms overhead while you inhale,keeping the inwardstension all time. Loweryour arms from top tobottom position whileyou are exhaling withthe same tension.

Thorax MCpectoralDSR2 Assume the position ofMCpectoralISR4 andraise your arms overhead while you inhale,keeping the outwardstension all time. Loweryour arms from top tobottom position whileyou are exhaling withthe same tension.




Thorax MCpectoralISR1 Grasp your hands infront of your chest witharms semiflexed. Pressinwards powerfully(without strain).

Thorax MCpectoralISR2 Grasp your hands infront of your chest witharms semiflexed. Pulloutwards powerfully(without strain).

Thorax MCpectoralISR3 Grasp your hands infront of your abdomenwith arms semiflexed.Press inwards powerfully (without strain).

Thorax MCpectoralISR4 Grasp your hands infront of your abdomenwith arms semiflexed.Pull outwards powerfully (without strain).




Thorax MCpectoralISR5 Stretch your arms toboth sides of the bodyand try to touch bothhands while you pressfirmly the arms againstthe pectorals. You mayneed to bend yourshoulders forward asfar as you can. Contract the whole pectorals.

Thorax MCpectoralstretch1 Interlace your handsbehind the lower back.Stretch your armsdownwards and bringyour shoulders backwards as far as as youcan. Contract the pectorals in this position.

Thorax MCpectoralstretch2 Stretch your armsbackwards forming anangle of about 45° withthe vertical line. Try toput together both arms.You should feel an intense stretching of thepectorals.




Thorax MCserratus Adopt the position ofMCserratusISR andtry to reduce progressively the hand pressureon the back of thehead. Concentrate inthe upper ribcage inthis position, feel thetension and intensify it.

Thorax MCserratusDSR Adopt the same position than in MCserratusISR and bend theupper back slightly andvery slowly forwards.Avoid any contractionof the abdominals. Youshould feel a light tension between the upperribs.




Thorax MCserratusISR Place your hands behind your head with theneck erect or slightlybent backwards. Nowpress the head forwards resisting themovement and keepthe position with the elbows pointing to theroof. Be very carefulwith the amount of tension that you put onthe neck. In advancedstages, you should beable to contract theserratus muscles witha minimal amount ofpressure over thehead.




Thorax MVB (Maxick's virtualbreathing)

This exercise is basedon the performance ofan abdominal vacuumand virtual breathing.Although this exerciseis very safe (if carefullyand properly used), ifyou feel some sign ofdiscomfort, stop immediately and consultyour doctor. The detailed descriptionshould be:

1. Do a perfect abdominal vacuum exhalingas much air as youcomfortably can.

2. Try to inhale whileyou are holding yourbreath in the vacuumposition, i.e., perform aMC contraction of themuscles involved in inhalation without air.

3. Relax your breathingmuscles (exhalewithout air).

4. Repeat the virtualbreathings, steps (2)and (3), as much asyou can without anydiscomfort or strain.You should be able tobreathe normally afterthe performance,without any sign of suffocation.

5. Relax and practicesome SMCB.



MC of the muscles of the abdomen


Abdominals MCabdominalAMC Perform a perfect mental central isolation withbreathing and try to doa simultaneous horizontal isolation. Usually the most visibleand easy to controlsection is the centralone (the third fromabove, just over thenavel). A ballistic performance with SMCBcould be easier at first.When you are able tofix the control, try to intensify it, visualize theisolated muscles inyour mind clearly (don'tuse the mirror at thebeginning).

Abdominals MCabdominalbreath1

Practice slow controlled breathing(SMCB). You shouldobserve that the abdomen depresses slightlywith each exhalation.You must concentrateon this effect in orderto increase the depression gradually withoutstraining the breaths atall.




Abdominals MCabdominalbreath2

When you havemastered the MCabdominalbreath1, try toexert an explosive (butcareful and controlled)exhalation of the airthrough the nose. Thevery important pointhere is to be able toexhale the maximalamount of air of thelungs by diaphragmaticmeans only.

Abdominals MCabdominalcentral Perform a new vacuumand place your palmsexactly as if you weregoing to press withthem, but don't pressthis time! Only feel thecontact of the palms. Inthis very moment, exert a mental contraction on the rectus abdominis, visualizingand feeling the samesensation you hadwhen you pressed withyour hands over thelegs. Do this contraction explosively, butwith SMCB (slowbreathing), without forcing the exhalation.

First phase, eliminatinghand pressure.

With breathing.




Abdominals MCabdominalcentralhand

Place the palms ofyour hands (sometimesit could be helpful tokeep the fingersslightly open) over theupper section of yourlegs, or the lower partof your hips. Youshould experiment thebest posture. Bendyour lower back a littleas far as you note thatthe abdominal musclesare perfectly relaxed.Don't bend too much,because the gravitywould exert a negativeeffect on the internalorgans, trying to dropthem downwards. Now,perform a correct vacuum and press firmly,but softly, with thepalms over your legs orhips. If the abdominalmuscles are relaxedyou should observe aprotruding of the central rectus abdominis.




Abdominals MCabdominalexternal1

Stand erect (don't bendyour back, but keep relaxed) and turn slightlyyour hips towards theside you can control.You should feel a verysoft contraction of thelateral oblique. To intensify this action raisea little the corresponding hip and lower veryslightly the thorax overthe same side (but,don't contract the intercostals).

Abdominals MCabdominalexternal2

Contract both externalobliques and intensifymentally the action ofeach muscle.

Abdominals MCabdominalhorizontal

Relax completely andadopt the best postureto perform a correctvacuum, but now, instead of a vacuum,perform a very slowly(but firmly) contractionof the whole abdominalwall. Note how someparts contract beforeor, alternatively, morepowerfully than others.




Abdominals MCabdominalside Adopt the positionmost favourable to doa lateral isolation of therectus abdominis, perform it correctly andthen try to decreasevery carefully, in littleamounts, the palm tension. Concentrate intensely in the contraction feeling of themuscles and replacethe hand action bymental contraction asfas as you can.

Abdominals MCabdominalsidehand

Adopt the same position as MCabdominalcentralhands, withboth hands relaxedover the legs. Performthe vacuum (you cando it with breathing ornot, but I find better todo it with breathing)and press slowly withonly one palm, keepingthe other relaxed.




Abdominals MCabdominaltendon Try to relax as far asyou can the rectus abdominis during the vacuum performance.Concentrate on the inner layer of both sidesof your abdominal cavity and try to tensethem up and down beginning just under theribs. Concentrate andvisualize the triangulartension feeling yougenerate with the abdominal tendons fromyour inner pelvis to thediaphragm.

Abdominals MCpelvic The most favourableposition to practise atfirst these controls isseated with legs openand relaxed buttocks.Beginners could mixthe contraction of theanal muscles with theproduced by the frontmuscles of the pubis.This can be isolated bymeans of AMC, observing the effect of increasing tension onthis area. If you progressively contract theanal muscles morepowerfully, you shouldbe able to feel sometension transferencetowards the pubis. Withsome practice you canisolate both contractions.




Abdominals MCvacuum Stand erect with bodyrelaxed, especially theabdominal wall, thelegs and the back.Concentrate in youbreathing and in theaction of the serratus,but don't force the inhalation at all. Keepyour legs comfortablystraight, but relaxed.Inhale with the effort ofyour serratus mainly,keeping the thorax expanded forward, butdon't raise your chest.Sometimes a veryslight downward bending of the lower backand the head can helpto relax the abdominalmuscles. When youfeel that your lungs arefilled without any strain,concentrate in yourdiaphragm and exhalethe air from the lungsexplosively, but withoutany effort, keeping thethorax expanded bythe action of the serratus. The external airpressure and the inertia of the diaphragmmotion must beenough to complete aperfect vacuum.




Abdominals MCvacuumbreath Do a perfect vacuumand concentrate onhow your exhalation affects the performanceof the exercise. Relaxa few moments and repeat, but now try to inhale again keeping thediaphragm in that position. You could find difficult to breathe in thisposition. The key tosuccess is to breatheslowly and with the action of the serratusonly.



MC of the muscles of the arm


Arm MCbiceps1 Bend your arm as faras your forearm almosttouch your biceps andperform a slow andprogressive contractionjust below the vibratingpoint of the muscle.Don't allow yourmuscles cramp, it doesnot produce any additional benefit and canbe dangerous. The biceps can be (andshould be) controlled inseveral joint angles inthis position.

Arm MCbiceps2 Bend your arm formingan angle of 90°between the forearmand the biceps. Contract slowly and keepthe tension. The bicepscan be (and should be)controlled in severaljoint angles in this position.




Arm MCbiceps3 Keep your arm almoststraight, but do notforce the stretch, because you would produce an instinctivepowerful antagonisticcontraction of triceps.Contract the bicepsvery slowly and try tokeep the tension

Arm MCbrachialis Bend your arm almostcompletely, but becareful that your bicepsdoes not press yourforearm, because suchpressure would produce some instinctivecontraction of the biceps. Now, put yourforearm in front of thecorrespondingshoulder pointing vertically to the roof. Thekey is to turn your wristoutwards as far as youcan (without forcing it),so that the palm facesto the front, very similar to a pull up isometrichold in the upper position.

Arm MCbrachioradialis This muscle contributepowerfully to the elbowflexion when the bicepsis in a mechanical disadvantage, so that inorder to control thismuscle we should finda position in which theelbow is flexed whilethe biceps is almost relaxed.




Arm MCfinger1 Imagine that you haveto squeeze a tennisball. Adopt this positionand contract powerfullyyour fingers, butwithout strain.

Arm MCfinger2 Stretch your fingerscompletely and contract them in this position.

Arm MCforearm Keep your arm straightpointing to the floor.Now, rotate your wristupwards as far as itforms an angle of 90°with respect to theforearm line and thefloor. Your fingersshould point to thefront. Keep your fingers comfortablyclosed, but relaxed, donot force them.




Arm MCtriceps1 Stand erect and bendyour arm at chestheight as if you weregoing to do a push up.The wrist must bestraight and the palmfacing down towardsthe floor while the forearm is also parallel tothe floor. Now bringyour elbow backwardsas far as you can inthis position. This andthe 90° rotation of thewrist with respect tothe biceps line are thekey to suppress the biceps contraction. Youshould feel the tensionmainly in the lower partof the triceps, near theelbow, similar to thefirst effort to do a pushup.

Arm MCtriceps2 Focus your mind in theback insertion point ofthe elbow. As you increase the contractioneffort very slowly, youshould feel the beginning of the tension verynear the elbow. Try toraise this tension progressively along thecentral line. Adopt theposition explained before (bend your arm at90° in line with thechest), but now try torotate your wrist outwards as you comfortably can.




Arm MCtriceps3 Extend your arms toboth sides at a 45°angle with respect yourbody line from the legsand stretch them as faras your comfortablycan, trying to put yourforearms backwardswith the wrists pointingforward.

MC of the muscles of the leg


Legs DMClegraise Simply raise one leg tothe side as far as youcomfortably can contracting all leg musclessimultaneously withoutforcing them.




Legs DMCsquats Contract all your legmuscles during thesquat movement, inspire during the raisingphase and exhale during the lowering phase.Perform the exerciseas slowly as you can.The muscle contractionmust be fluid and notshaking, avoiding antagonistic actions. Youcan tilt your body toeach side to make theexercise harder.

Legs DMCtoeraise Remember to contractthe calf muscles duringboth phases of themovement that shouldbe done very slowly.




Legs DMCwalking Walk in place raisingyour heels as far asyou can and contracting the legs muscles.

Legs MCgastrocnemius Put your feet firmlyover the floor and try toraise the calves or contract them raising thetoes.




Legs MCgluteal Keep your legs straightat shoulder width andopen your feet outwards as far as theyform an appreciableangle with your line ofsight. Now, trying tokeep both legs straight,bend your back slightlybackwards. The weightimbalance produced bythe position of the backshould produce a remarkable contraction ofthe gluteus.

Legs MChamstring1 Keep one leg completely straight and theother (the contractedone) slightly bended. Inthis position try tomove the bended legbackwards but do notmove it. Feel the contraction and try to intensify it mentally.When you have developed the mindmuscle connection, theimaginary movement isnot necessary.




Legs MChamstring2 Stand erect and placeyour hands over a solidwall or furniture in order to keep balance.Bend one leg so thatthe lower leg forms a90° angle with the upper leg. The other legmust be kept straight.In this position try topoint your toes backwards as far as youreasonably can. Youshould notice a verypowerful contraction inthe back of the leg.

Legs MClegupper Keep your legs straightand open them to sidesas far as your comfortably can. Now contractpowerfully your upperleg muscles.

Legs MCquadriceps1 Stand erect with legsperfectly straight andfeet pointing to thefront. Now try to bendyour knees backwards,but without varying theposition. Some peoplefind easier to try toraise the kneecaps inthis position.

Legs MCquadriceps2 This exercise is performed exactly in thesame form than MCquadriceps1, but thistime you should pointyour feet outwards.




Legs MCquadriceps3 Keep your legsstraight, but advanceone of them with itsfeet pointing to thefront. Contract thequadriceps. Youshould observe a moreintense contraction inthe upper part, nearthe hips. You can dothis contraction evenharder raising the contracted leg to the frontforming a 90° anglewith your body (parallelto the floor)

Legs MCtibilialis Keep your legs straightor forming a 90° andraise your feet forwardas far as you can.

Legs MCtoe1 Contract your toesdownwards as far asyou can without strain.

Legs MCtoe2 Raise your toes upwards as comfortablyyou can.


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Maxick - Muscle Control

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