Movement to release tension in the neck and calves.

Breathing is the start of all movement. Always start with the breathing and the rest will come.
1 Sit with your legs straight together and place your hands at your sides on the ground. sink the heels into the ground and pull the body from that point so your body creates a parallel to the ground and slowly relax with the exhale to balance the activation in the front and back of this area. Repeating this daily with this attention will release the tension which creates pain after heavy rucking and release the body to move less disjointed.
2 Sit on your shin bones with your toes pointing away from you and have a partner press your forehead down so you can create a solid chain of tension from the knees to the forehead and slowly release until you are flat on the ground and back up. We build up tension in a somewhat controlled environment so we are able to release that which we do not need. Relaxation is of no value. Awareness determines what is needed now.
3 Place a towel or a rag on the ground and stand on it with your legs pointing to the sides. Place your fingers at the back of the head and press forward as the neck resists and at the same time pull your feet together from the hips and back again. Remember to feel how the tension is connected from point to point and release on the exhale.

Check and see for yourself that your entire body is following your eyes. If you look down your entire body and life will follow suit. Look forward and a bit up and see if it works for you.

One arm static push up

Place one fist on the ground and keep your body straight in the up position of the push up. Keep breathing and count your heartbeats until you feel tension starting to build. Move the free shoulder to free the tension from setting in and repeat for the other side.
It is a simple drill which will allow you to build a healthy relaxed body in movement and also allow for recognition of areas where you do not pay attention. Keep your body straight and your breathing constant.

A bit of advice for the future servicemen.

The examples are just a window to the mindset.

1 Put both boots on and then lace them. You don’t want to be in a firefight with one laced boot and one bleeding foot.

2 Always give credit when credit is due. No one soldier can win a war and a team is made or unmade by trust.

3 Shooting the silhouette in front of you can get you and everyone killed. Remember the end goal and avoid setting a foot in a trap for the joy of a moment.

4 Any piece of your gear can get you killed. A rifle sling gets caught in the wire, a grenade explodes ahead of time, an unkempt water bladder can poison at the worst time. You must maintain the entire system to survive and start from there.

5 People who can read your mind work in Vegas. You must communicate what you see and hear to others so the green machine can avoid stomping on you or snuffing itself out.

6 Laying in a puddle of donkey manure is far better than bleeding in one. Feel but don’t allow emotion and habits to rule you. A balance of mind emotion and body is a must to keep the chain connected.

7 You are good at one or two things. Counting on them to keep you afloat is a mental and emotional disability. Learn to ask the hard questions in training before the other side begins to shoot back. Avoid counting on your strong body or your good eyesight. Everything can change in a second except for who you really are inside.

8 You never know which hand does not hold a blade. Avoid assuming you have things in check. Your neck and buddies will thank you for it later.

9 Avoid hitting the earth with your steps and don’t try to stop a blade coming your way (if you need proof just take your clothes off and try to wrestle a street cat). Keep your limbs moving all the time and avoid resisting what can easily kill you and everything will be easier.

10 You are there to serve your brothers in arms and to communicate. Being a hero will get you and others killed. Serving will keep you calm and allow you to avoid self pity and misdirection.

Keep breathing
Keep moving and thinking
Do the work but keep it a service. We do not kill for killing we kill to keep others alive and free.
You have to learn to enjoy what you do. It is a choice. Make it.

Strike quality

So, How do I know my hitting is deep and not just swift pushing ?
If you don’t have people to hit and you are not in the international space station it will be a good idea to start a group or join one if you can. For solo practitioners you can follow this simple guideline:
1 When your movement is free, you move yourself and not trying to move others. When you punch the bag or wall or friend you will not be pushed back because you will not tense as a result of tension rising from a desire to push or expected resistance.
2 A good strike allows you to keep moving so just as in breathing you will not be needing to reset your movement or bring your limb back from the strike. There will not be an end to the movement.
3 Your eyes and breathing will be free to move and you will be free from tunnel vision and forced breathing while striking well.
4 Your mind will be free from expecting one desired result from the strike. Once attachment from result is released you will be free to act according to reality and not according to a plan that exists only in your thoughts.
5 Your face is relaxed and not doing the imitation of a kabuki actor in labor. The time to make a face while striking is in the movies and there alone.