Inside Motion

INSIDE MOTION An ldeokinetic Basis for Movement Education

John Rolland

Co*.fu*.ta xl

Prelace

Cqerrl

Introduction to the Alignment Process

I

Mabel Todd and Mind Body Integration

2

Mechanical Principles Neuromuscular Patterns: The Source oI Postural Habits Ideokinesis: Going From Image to Action

3

Ckffu^?

The Mechanical Baeis of Bodily Balance

Mechanical Laws Balance of Forces Gravity Force and Counte orce Supporting Weight at the Center

3

4 7 8 8 8 9 9

Mechanical Balance

l1

Compressive and Tensile Stress Muscle Action Follows Mechanical Flow of Force The Body's Common Mechanical Designs

14 14

Ckt^lbT

The working Prccess

Hamessing the Intuition The Ideokinetic Process

How to Use the Lessons

e4L" +

BalancinS the Torso

11

17 18 18 19

2t

Establishing Spinal Support Along the Axis of Gravity Locating the Spine Deeper in the ToI5o The Anterior Longitudinal Ligament Helps lntegrate

22 24

the spinal Action The Spinal Column Supports the Skull Along the Axis A Closer Look at the Skull Joint The Rectus Capitis Anterior Helps Stabilize the Front of the Atlas and Skull The Saoum Hangs Down in the Back of the Pelvis

25 26 27 28 29

The Saqoiliac Joint Hangs Behind the Axis The Pelvic Cantilever The Legs Support the Torso The Psoas Action Aids the Mechanical Paltern of Support The Pelvic Lever: Balancing the Downward and Upward Actions Seeing the Torso as a Whole Integrated Around the Axis Brearhing Integrates the Torso Along rhe Axis Inhaling Through the Center of the Nose The Yawning Action Helps Balance the Skull as It Lengthens the Spine The Spine Is an Anchor for the Action of the Diaphragm

ek#45

Balancint rle Legs

Continuing the Spinal Flow ThrouSh the Pelvis to the Legs The Ischia Hang Downward as the Femurs Thrust Upward Femoral Thrust Supports the Pelvic Circle Finding the Ares of the Legs The Major Trochanter Hangs From the Sauum The Psoas and Gluteal Actions Balance One Another Around the Pelvic Circle Cuiding the Flow oI Weight Down the Back of the Leg's dris The Adductors Integrate the Legs Thrcugh the Axes Establishing the Axis in the Lower Leg Establishing the Axis at the Ankle Joint Deepening the Action at the Center of the Knee Joint Establishing the Width of the Knee Joint The Action of the Obturators Helps Stabilize the Leg's Axis Seeing the Leg Pattern as a Whole

C&f*46

Balancing the Feet

The Foot Supports the Body's Weight Through Its Arches The Heel-Foot and the Ankle-Foot Arches The Long Axis oI the Foot and the Diagonal Axis of the Heel The Ankle-Foot Arch Supports the Foot Through a Diagonal Axis The Toe Bones Extend toward the Center of the Foot The Transverse Arches Strengthen the Suppo of the Foot

ClaFb)

Balancing the Rib cage

The Rib Cage Is Supported by the Spinal Column The Ribs Center Deeply into Their Spinal Sockets The Rib CaBe Han8s and Narrows at the Sides of the Body The Ribs Center into Their Sternal Sockets The Front of the Rib Cage Is Suspended from the Spine The Hyoid Bone Guides the Tensile Action toward the Center of the Skull Breathing and the Action oI the Rib Cage The Rib Circles tue Centered over the Pelvic Circle The Rectus Abdominus Muscle Connects the Pubic Symphysis and the Sternum The Transversus Abdominus and Rectus Abdominus Muscles Support the Abdominal Area

viii

30 31

32 34 35 36 37 38 39

40

4t 42 43

M 45 46 47 48 49 50

5t 52 53

54 55

s7 58 58 60 61

62 63 65 66 67 68 69 70

7I 72 73

74 75

Cqfrrq

Bahncing the shoutdq cirdle and Arms

77

Spinal Support Frees the Shoulder Girdle and Arms

Ior Movement Freeing the Shoulder Girdle in the Front of the Body The Scapulae Float over the Rib Cage The Glenoid socket Is Below the Aoomioclavicular Joint The Axis of the Upper Arm Connects the CenteE of the Elbow Joint and the Glenoid Cavity The Axis of the Lorrer Arm Connects the Cente$ oI the wrist and the Elbow The Hand Centers into a Dome seeing the Arm Pattem as a whole

78 79 80 a2 83

u 85 85

Futher Readlng

89

About the Author

9l

P"r.N/*" The basic goal of this work is the improvement oI one's physical balaflce through an essentially creative leaming process that integrates mental and physical capacities. Students learn to both think and feel their way through the bodyand, in the process, release layersofkinesthetic infomation hiddenthere. Since movement is coordinated through the integrated actions of the neural, muscular, and skeletal systems, it is a vital aspeo of this work to deal with movement in its entirety. This is accomplished by rcpatteming movement at its neurological source in the brain, Iirst by rethinking and then by imagining patterns of movement based on scientific principles of mechanical balance. Gradually, as the intended neurological patterns are established, they organize the appropriate muscular patterns to move and balance the skeletal system in the desired mechanically balanced pattern. The leamingprocess follows a pdmarily educational, raiher than therapeutic, model in that it emphasizes developing one's own powers of thinking, intuition, and kinesthetic awareness rather than rclying on the power of the teacher/thempist to make bodily changes. Aside from the satisfaction oI having accomplished a great deal for oneself, this work opens the student to an innerworld ofawareness and intuition which enriches the process ofliving.

Alqab1 -

lntroduction to the Alignment Process

2

lnside Motion

Mabel Todd and Dlind Body lntegration Mind and body are integrated in daily movement activities. The mind responds to the flow of action in the body, and the bodygives meaningful expression to the flow ofthoughis through the mind. Both aspects ofbeinS are inseparably linked in all of our actions, feelings, and thoughts. Despite this inherent unity of mind and body, traditional systems of movement education tend to focus exclusively on training the action of the bod% iSnoring the rich possibilities for developing thought, feeling, and imagination through movement. By igno ng these aspects, however, the potential for a more receptive and lntuitive fom of education through physical training remains untapped. The approach to training presented in this book combines thinking, sensing, and imagining with the pe ormance of action. It is rooted in the work of Mabel Todd, a pioneer in the field of postural education. Todd was ofle of the fi{st teachers to create a systematic method olpostural training that integrated mind and body in the working process. She was both a scientist seeking objective truths and a poet searching for the meaning ofherwork within the total context of human life. In the early 1920s Todd published The PrincipLes of Posture, in which she outlined the basic concepts of bodily balance from scientific rather than social, moral, or personal-principles. She used concepts from the fields of mecllanics, engineerinS, architecture, physiology, and anatomy to analyze the problems ofbalancein the human body. Her analysis resulted in ihe development of principles that, when practiced, led to desirable postural improvements. In 1929 she published fhe Balancing of Forces in the Haman Belng, which presented the pdnciples olbodilybalance in further detailand outlinedthe psychophysical basis of her work. Ideokinesis is the term now used to describe this process in which imagery acts as a stimulus for developing kinesthetic awareness and producinS bodily change. Todd, from her earliest e{periences in postural education, was aware ofthemind's powerto stimulate changes in the body.ln teachingshe prcsented students with concepts of balance relevant to their postural problems. She translated these concepts inio graphic orkinestheiic images to be thought ofas happening iD the body. By using touch, she helped students locate the images in theirbodies. Given the appropriate motivation, sensory acuity, and powerof fantasy, the desired postural changes occurred. In 1937 Todd published the book forwhich she is best known, Ihe Tftinking Body. In this work she brought together a wide spectrum of scientific, philosophical, and practical information on bodily balance in a more concise Iorm than in her previous wdtings- Her final book, Ihe Hidden you, published in 1953, presented her basic ideas from a more phiiosophical and even metaphysical point of view. The basic approach toward working with the body ihat'Ibdd first developed has influenced many ofthose with whom she came in contact. A few ofher students have continued to organize, develop, and rcfine her basic ideas. Most notable among these are Barbara Clark and Lulu Sweigard. Through an ongoing tmnsformation by its many practitioners, Todd's work has been kept alive and relevant to the continuing research in the field of body balance and mind-body integration.

lnvoduction to the Alignm€nt

Frocess

,

mechanical Frinciples TIe application of mechanical pdnciples to the analysis of bodily balance provides the theoretical basis for alignment work. All physical structures, including the human body, are conlronted by the action of universal forces. Mechanical principles underlie and explain the effects of these forces on the motion and equilibrium of a structure. By working with these mechanical principles, architectural desiSners, for example, can build structures that are strong enough to withstand the forces acting on them. This balancing offorces produces a stable state olequilibrium. Like an architect, a "postural designer" can apply mechanical principles to the structure of ihe human body and determine the most efficjent use to maintain body equilibrium-both in motion and at rest. The primary factors affecting the motion and balance of the body are gravity, inenia, and momentum. In order to achieve a stable state of balance, the body must exert enough resistance to counter the tendency of these forces to throw it out of balance. The body oeates its resistance, or counterforce, in two ways. It exerts mechanical force through the material and structural design of the skeleton, and it exerts living force through the power ofthe neuromuscularunit. 'Ib achieve an efficient state of balance, then, the mechanical force that the skeletal structure exerts must be maximized so that the living force that the neuromuscular unit (human energy) exerts can be minimized. This is accomplished in the training through the application of mechanical principles of balance to the reorganization of the living skeletal structure. As the body's design conforms more closely to mechanical laws of baiance, the need to exert muscular energy to help maifltain its balance is reduced. This frees energy from the maintenance of balance to the more productive accomplishment of the tasks of living.

l\eufomuscular Pattefns: The Source of Postural Habits Movement and postural habits,learned since infancy, are permanently established in the brain and musculaiure in the form of neuromuscular patterns. These patterns provide the living force necessary to organize, move, and balance the skeleton. Although the outward form of the body chan8es as one moves, the underlying neuromuscular patterns remain fixed. Due to this underlying constancy, a person's posture and movement personality take on a recognizable conf iguration. Ib change one's posture by manipulating the outward form of the body alone is superficial because it leaves the underlying neuromuscular pattems untouched. This kind ofchanSe to the skeletal configuration lasis onlyas long as it is consciouslyheld in lhought. As you forgetto hold a shape, yourposture reverts toits underlyingpatterns. To make deep and effective postural changes, therefore, habits have to be repatterned ai their neuromuscular source. This changes the form of the body from the inside out.

4

lnside lvlotion

ldeokinesis: Going From lmage to Action Ideokinesis is the educational method used to repattern the neuromuscular system. It is a process in which kinesthetic imagery is used to stimulate specific muscular responses. The images are pictures of action that have been derived frcm concepts of mechanical balance. With repeated practice they stimulate the desired kinesthetic response in the body, and eventually they Iead to a pemanent change in the neuromuscular system. Change occuB gradually. It involves (1) the ftequent repetition of an approp ate image, (2) development of kinesthetic acuity, and (3) a receptivity to the process of change. The process of ideokinesis is like the natural way infants first leam

to pattem movement in the neurcmuscular system. But ideokinesis is

a

consciously used tool for learning or repatterning movement skills, whereas the naturalleaming ofmovement by infants occurs forthe most partwithout guided conscious effort. In carryinB out a task, the intention to accomplish a particular action orgoal is what first sets the body into motion. One is generally aware of the cortical process takint place. The specific neuromuscular organizationthat determines how the body will accomplish the goal, however, is a subcortical process: It is out of range olone's awareness. Forexample, apeEon lies in bed thinking "lt's time to get up." She finally decides to arise, and then she proceeds to do it. She is fully aware ofhavin8thousht about and established the intention to get up, but she has had no awareness as to how her body will actually organize itself to carry out this complex neuromuscular task, The link that b dges the cortical intention to act and the subcortical organization of movement is felt tlDutht. This form of thinking consists of a vocabulary ofnonverbal symbols that encapsulate the kinesthetic information abstracted from previous sensory motor experience. One thinks through an action in ihis symbolic, felt mode by seeing and leeling it-as though it were beinS accomplished. This takes place in the imaSination, but it is experienced kinesthetically as though it occurred in the body.lmagined action functions as an "instant rehearsal" of movement, and it helps establish smooth tmnsitions between the intent, organization, and successful carrying out olactions.'Ib use the example of getting up from bed, once the intention is established, the ima8ination subliminally rehearses the action in symbolic form, and then one proceeds to adse. The ideokinetic prccess,like the example ofBetting up hom bed, organizes action through a felt-image mode. Its value for releaming movement patterns comes from the fact that it can be consciously directed, yet at the same time

the ideokinetic process can influence the organization of movement on a subcortical level.In this process a concept ofaction, translated into kinesthetic imagery is introduced into co ical thought. It passes into the ima8ination where it then is transfomed into felt thought and eventually stimulates the subcortical organization of a muscular rcsponse. With frequent practice, this imagelo'action sequence establishes a neurcmuscular pattern: It becomes integrated into an individual's automatic movement behavior

lntroduclion to the Alignment

Process S

Here is another example to show how using the ideokinetic process can rcduce muscular tension in the body. The appropriate imagery to use might include anything suggestive of a spacious feeling, a solt texture, or a Sently flowing motion.It mitht be, for example, the image ofclouds separatinS, mist

dissolving, a stream flowin8, or sinking into foam. selecting one of these images thatcapturesthe imagination, you seeor feel it happeningin the body. By waiting and listeninS receptively, your body will usually rcspond to the kinesthetic suggestion with a release of muscular tension. The image or any va ation of it can be repeated until you learn the correspondinS body sensation. This indicates that the muscular pattern has been pattemed neurologically and that in the future it will become an automatic response. For the ideokinetic process to be most effective, the subcortical organization of the desired action should not be inte ered with consciously. At the crucial point of transforminS image to action, it is important to cultivate a receptive state of relaxed concentration and to allow it to occur naturally. Initially, it takes conscious effort to grasp a postural concept intellectually and to plan the corresponding image in the mind. At a certain point, however, it is crucialtoletSo of this effort and, instead, allow thebody's innatewisdom to make the desired neuromuscular connections. No amount of conscious willing or imposing can directly reorganize a neuromuscular pattern. lnstead, conscious willing interferes with and can even block the process from happening. Respect and trust for the body's inner wisdom is often the key to stlmulating the successful tmnsformation of an ima8e into the desired neuromuscularpattern. One eventuallylearns thatintellect is most elfective as a guide, rather than as a dictator, in bringing about postural change through ideokinesis. ldeokinesis is essentially a creative process. For discovery and change to occur rcquircs careful preparation and patient, ielaxed concentration. As one becomes deeply engaged in the process of achieving efficient balance, the imagination stimulates the connections that transform image into actiol.

A/a'tilrnZ The Mechanical Basis of Bodily Balance

I

lnslde lvlotlon

mechanical Laws Since mechanical laws regllate the balance and movement of all structures, whether human or inanimate, they provide a theoretical foundation for the training presented here. By applying these laws to the human structure, it is possible to determine the most efficient means of balancing the body as it moves or rests. This conserves nervous and muscular energy while Sivin8 a quality of freedom and Srace ro movemenl.

Balance of Forces Everything in the universe is subject to the action oI forces, which affect all objects alike by exerting either a push or a pull aSainst them. In order to achieve a state of balance, an object must be able to resist the pushes and pulls of the forces acting on it. This resistance is created by the intemal dynamics of an obiect's structure. WIen the intemal and external forces are equalized, an obrect achieves a state of balance. If the intemal {orce is not equal to the extemal, the structure is unbalanced, and it will eventually collapse. The human body crcates its intemal force in lwo ways: through the mechanical desiSn of the skeletal structure and through the living energy of the neuromuscular unit.

Gravity Gravity is an elemental force that exerts a constant pull on all objects toward the centerofthe earth. Gravity always exerts its pull through an object's center oI weight. The center oI gravity, then, is a point around which the weight oI the body is evenly distibuted. The vertical line passing through the center of gravity to the center of the earth is called the axis of gravity.

- - -

Center of gravily

I I I

i

Center of earth

.

The o.xis of Emvity

is the veftnal Line possing thrcugh the cetLter of Etulity to the center

The Mechanlcal Basls of Bo dy

Balance 4

Force and Cou nterForce In the physical universe, the action of a force always meets, or is accompanied by, an equal and opposite reactiooary force (which we call counte orce). The pull of gravity, for example, is met byan equal push inthe opposite direction. As an object rests oIIa support, gravity pulls it downward onto the support. The

support counters this pull by exerting an upward pushing force a8ainst the object. The body, like all objects, finds its balance through the interplay between foice and counte oice: downwardpull andupwadpush. As the body is pulleddownwardtothe ground, the Broundpushesupward againstthe body.

Counterthrusi

.

The thtu.st of gmviry pulb the body dotDnwad to the gnunn, uhilp the flrtLnd pushes apward against tlle body t itl7 a co\nbnhrusL

Supporting Weight at the Center Mechanical law also explaios that the nearer the support of a structure to the center of gravity, the less counterforce is needed to balance or support the structure's weight. A simple lever or see-saw q?e of balance clearly demon_ strates how the support being located near the center of gravity helps balance. The farther the center of gravity of the obiect moves from the center of the support, the more force has to be exerted in order to support its weight. The center of weight balances over the center of support.

.

The center ol weisht is balnced over the center of snppotL

70

lnside lvlotion

.

As thp centet of weiSit naves allay fum tle cqtbt (or base) of suppott. a counterlorce is needed nt eqMLbe the bal&ce.

The body's balance follows the same pdnciple. The nearer the skeletal support is brought to the center of gravity, the less living ener8y is needed to maintain its balance. Therefore, findingthe position of mechanical advantage of the skeleton, supportinBweight at center, is the basic goal in establishing an efficient bodily balance. Think, for example, of balancing a column of blocks: III effect, balaflce involves placing the center of suppo under the center oI the weight being suppo ed. In the body, this means centering the skull, spine, rib cage, and pelvis over the legs and feet.

.

Bsltnce intoLnes centenng suppot undet nle cenEr of wei$hr-

The lYechanical Basis or Bo ay

aatance 11

Mcchanical Eatance When all of the forces acting on a structure are in balance, the structure achieves a state of equilibrium. The stability of that state increases as

. . . .

.

the the the the

breadth of the base of support increases, axis of Bravity passes closer to the center ol the base, center of weight is closer to the base, and weight is distdbuted more eveniy around the axis.

A Wrantid is an exampLe of a ve\t stable and mechanimlLy balanced desisL.

When a structure becomes so stabilized that it can balance without afly outside support, it achieves a state of mechanical balance. The human structure (i.e., the skeleton) is not stable enou8h to achieve pureiymechanical balance. Outside support, provided bythe living force ofthe neuromuscular unit, Sives the necessary strength to naintain the body's baiance. Even though absolute mechaBical balance is not possible in thebody, the more nearly the skeletal design approaches the stable state, the more efficient will be its use of living energy in maintaining its balance.

Compressive and Tensile Stress The basic action of forces, either pushing or pulling, produces stress in a struciure. Compressive stress is produced by an external force p shing, or compressing, the particles of a structure together Jbnsile stress, on the other hand, is producedbyan extemal force pulling, orstrelching, the particles apart. The force of Sravity produces both kinds of stress through the axis of a structure.

72

lnside lvlotlon

i

trtltrn t tlt 1l

'r 'rlt

r L

'r

J .

An obied rcsting on a suppon is comprcssed by the farce of gmvi9. Ls padicles rcsist the compre s siue dction.

nl' J

,IN .t t .l, f t

.

An object han8ing from a suppon is strctched by the force ol Sravitl. lts panXles resist

A structure has compressive and tensile members designed to rcsist the erfects of these axial stresses. The compressive members are the upight supports in a structure; throu8h them weiSht is transfe[ed to the Eround. The membe$ must have enough strength not to collapse under the compressive stress caused by gravity. The tensile members in a structure provide the suspensory support for weight that is not directly in line with (or over) the compressive members. Tensile members direct the weightupward to a higher level on the compressive members, where itthenis transfered to the ground. Consequently, the tensile members must have enough stren8th not to be stretched out as a result ofthe tensile stress caused by gravity. The design of a suspension bridge clearly demonstrates the supporting action ofcompressrve andtensile members. The suspenslon bridge hastwo or more compressive columns Ircm which the weight of the b{idge hangs. The tensile members suspend the weiSht of the bridge by directing it back to the compressive columns, where it is supported and transferred to the Sround.

The rvlechanicar Basls or Bo

q aaance f!

CompEslon rnember

.

The desian of a

s$pa$ion

bndge.

The body supports weight through its desiSn of compressive and tensile members. The skeletal structure provides the compressive support for the body'swei8ht. Its desigo consists of asinglecompressive columfl-the spineresting on two compressive columns, the legs. The nearer these compressive columns are located to the axis oI Sravity, the more stable is the mechanical support of weiSht in the body. Muscle action suspends the parts of the body that are not in a ve ical line with the supportinS columns. It directs this off center weight back to the compressive columns, where the parts receive suPPort. The rib cage is an example oI a Iorward weight load suspended by muscle actioo from the spine. In order to efliciently balance the wei8ht of the body, the mechanical and tensile forms oI support need to be equalized in action.

i-

.

compEslon column

'fhe body suppons rnqiaht tfuouah its desiSn of conlprcssive @1d tensib nlembers

74

tnsiae motion

Muscle Action Follo$,s Mechanica! Flow of Force primary source determining the mechanical flow of force through the skeleton. To minimizethe effortneeded to help support the body's weiSht, muscular action must follow the underlyin8 mechanical pattern, rather than inte ering with it. In areas of the body where the skeleton itself can support weight mechanically (in the spine, for example), withholding the weight from the compressive membeE through excessive muscular tension uses living energy unnecessarily. But in areas of the body where the skeleton does not provide direct compressive support (iII the rib cage, for example), the tensile action of muscles is needed to balance the weiSht load. By analyzinS the mechanics of the skeletal support of weight, the corresponding action pattern of muscles can be detemined. Thus, muscle action can follow the mechanical flow of force through the skeleton. Gravity

is the

fhe Body's Common Mechanical Designs familiat everyday objects. Three basic designs or methods support weight in the body, for example. The weight can The body has several mechanical designs in common with

. . .

sit, hang, or be braced.

Sitting and bracing involve comprcssive support. HanginS, on the other hand, involves both compression and tensile support.

Situnt

.

siftins, han$ing, and brucinq a.e thrce common methods the body

uses

to suppot its weiSllt-

Examples of these forms of weight support are the skull sitting on the spine, the ribs hanging Irom the spine, and the ilium ofthepelvis bracingthe sacrum.

The lvlechanical Easis of Body Balance

.

The sktlL sits on the spine, the nbs

h$g fum the spina and

the

1S

pebis btuces tlE sarrum-

Several basic mechanical designs found in the body make use of various combinations ofsitting, hanging, and bracing support. The column [spine and legs) consists of segmented units that rest atop each other).

J a

The spiE and

LeEs

ate seEmented ,'r,nits

ttut

rest atop edxh other.

,6

lnside lvlotion

.

Fjch sile of he arch suppotts the othet-

The arch form, found in thepelvis and the feet, consists of two columns that fall in upon one another: Each side of the arch supports the othei

I I

t:: I I I I I

.

'Ihe mnnbvet detiqn of

tle

peLvis

ad

nbs.

The cantilever desiSn of the pelvis and ribs is a weiSht arm that exteflds hodzontally from its support, somewhat like adivingboard. The weight at the free end oI the lever is supported at the stable end.

ClqAs'3 The Working Process

,9

lnside lvlotion

tlarnessing the Intuition The process of reeducating neuromuscular patterns is essentially a creative one. Intuition and ima$nation play key roles in transforminS anatomical information into bodily experience. Because of the creative nature of this process, it differs with each individual and cannot be described in specific detail. However, a fewbasicguidelinescan give a general outlineoltheprocess. The inner wisdom of the imagination and intuition must be gently har nessed, rather than willfully forced. This means developin8 a trusting relationship with the inner self ard being open to Iorces other than one's will. Given motivation, physical capacity, and appropriate information, a person can change or reeducate neuromuscular patterns over time. However, diligent practice, patience, and faith in the inner self are necessary factors for the stimulation of change. Perhaps one ofthe most vital personality traits io have is the flexibility to let go offaulty habits ofthinking, feeling, and movin8-and to accept the consequences of these changes. In general, the oeative process follows a basic pattern. Initially there is a prcparatory stage during which the creative problem is actively pursued. This is followed by a receptive s1a8e in which the thought process shifts to an intuitive mode. The creative solution or insight emerges suddenly and spontaneously out of a relaxed state oI concentration. Finally in the last stage of the prccess, the solution is verified in an active and logical frame of mind.

Ihe ldeokinetic

Frocess

The ideokinetic process follows the same basic pattern. At first one prepares

the jmagination by studying all of the material relevant to this work. This material includes a workinS knowledge ofmechanical principles as they relate to bodily balance, a detailed understandinS of anatomy, and a heightened development ofthe kinesthelic sense, includint a feeling for the location and action of the joints of the body. The f ollowing are some practical suggestions for deepening the involvement with the mate al:

. . . .

Observe the mechanical principles at work in the daily world. lmagine how forces are affecting the balance ofboth man'made and natural structures.

Observe human and animal motion and develop a feeling for the principles of balance at work. Study anatomical illustraiions, draw lhe skeleton, and practice visualizing it jn the imagination. Pmctice sensing the skeleton within, either in stillness or very quiet movement. observe the body to see if anatomical images collespond with the kinesthetic feelings they stimulate.

once the preparatory stage of the creative process has been firmly established, the receptive phasebegins, dudngwhich the actual bodily transformations occur This involves short, frequent, and meditativelike practice of the desired body imagery (ideokinesis). Afteratime-and quite spontaneouslythe imagination will transform the [euromuscular system and tum imagery

InewoikinlPrccess

lq

into physical fact. The body's creative process is completed by integrating the change into one's daily patterns of movement. The imagery in this book has been organized in a cumulative sequence, which appeals to a logical understandinS ofthe body. This sequence, however, need not be lollowed exactly in the order it is presented here. In fact, once an overall pictuie ofthe body has been established, the intuitlon is the best guide in choosing the appropriate material to work on at a Siven time. Slmilarly, the intuition is helpful in individualizing the working process by developing personal imagery. Personal imagery integrates anatomical facts with the feelings an individualhas ofhis orherown body structure. It expresses these facts in forms reflective of the individual's unique structural and emotional makeup. These images tend to be more fantasy, or dreamlike in nature, than the anatomical images you see in this book. To stimulate the development of personal ima8ery, use the ideokinetic process to focus the mind on a specific area ofthebody. As the focus deepens, the imaginationwill open to associate freely Ircm the kinesthetic feelings that arise. These associations take form as personal images that stimulate deeper Ievels offeeling, and these in turn stimulate further imagery As the associative process flows back and fo h between feeling and fantasy, a natural sequence of personal ima8ery adses. Thefollowingis an example olapersonalimage onestudentexperiencedafter an intensive studyofthe db ca8e. Havingfocused deeplyon feeling that area of herbody, the physical biocks sheexperienced in the rib cage began to take form in her imagination as darkclouds. As she watched the clouds, they tumed into pouring rain. She feit the blocks in her db ca8e begin to melt and saw the rain flowing downward through her spine. She experienced her db cage openin8 in a way completely new to her Some time later she integrated this personal experience with the factual informatiol she had learned about the rib cage. This type of personal experience with bodily imagery is a further step that can be takerI once the factual information has been inlellectually understood. By using ideokinesis as a means of locusing the creative process, expression is given to the whole self as the body makes the neurom[scr ar transformations necessary for achieving bodily balance.

llow to Use the Lessons In the chapters that follow, the body's design has been analyzed

using mechanical principles ofbalance. Each lesson describes the balance oI a part of the body, then presents it in the form olsimple anatomical imagery which, when practiced using ideokinesis, can produce the desired neuromuscular changes.ltis helpful to use the constructive restposition to begin thepractice: Lie on the back, with the knees bent and the feet on the floor. Later on, as the imagebegins to be established in thebody, quiet movement activities (snchas rolling, creeping, crawling, and walkingl can also be used for the practice. This sequence of movement is the same developmental process through which an infantlirstlearns to balance and move in the updghtposition. workinS through these movement patterns Sives one the opportunity to put the images into action and to reinforce the developing neuromuscular patterns.

20

hsrde Motlon

The material presented in the following sections is desiSned to be studied repeatedly. The first rcading should establish a Seneral understanding of the infomation. On subsequentreadings, itis bestto workin detail, using onlyone or two lessons at a time to deepen understanding within the body.

CbqArr,

(+

Balancing the Torso

22

lnside Motion

Establishing Spinal Support Along the Axis of Gravity The spine is the comprcssion column suppo ing the weight of the torso. It is closely related to the torso's axis of gravity. Unlike the simple vertical column found in a building, the spine is a column consisting of four opposing curves. These curves are made by the twenty-four vertebrae plus the sacrum.

.

The sphal column s four opposing curues.

The spinal curves are created in part by the shape of the bones and in part by the intervertebEl discs connectinS them.

.

Intetueftebfal db.s .onnqL the wr7ebru.

Balancing th€

Iorso

23

By having four opposing curves the spine is morc flexible than a straight column. A curved structure tends to collapse, howevel from the effects of gravity. The mechanical prcblem, therefore, is to stabilize the spine without its Iosing flexibility. This is accomplished by lengthening the spinal curves and establishingcompressive support as closeaspossibletothe axis ofgravity. This reduces both the stress on the spinalcuwes and the muscular effofl needed to support the torso's weiSht.

lmage watch the curues of the spine bngthen os the oition flous downwariL into the bo.ck of the pelvis (sorroilioc joint) . Note especially the o!:tiotl as it flous through th.e lumbar spine. At the sarne time uatch the spine moue closer to the long verticol @.is in the centet of the tofio. See the axis extenl the entire leftqth of the spine, frotu pel.Jis to skull. See the supportint action of the spine being exerted tpuafd thtouqh the length of the ax.is.

,!

,l ! \

.

The curues

of the spine bnAthm os the action fln)s doonaad into the botk of the pebi:.

24

lnside lvlotlon

Locating the Spine Deep€r in the Torso

S-,.-//

.

The individual design of a vertebra consists oI the body in the frcnt and the spinous processes in the back. The vertebral body is designed to support weight, whereas the spinous processes are designed Ior the attachment ofthe many muscles, li8aments, and ribs that help stabilize the spine. The posterior process is the most familiar part of a vertebra because it can beseen andtouched inthe back. This creates thecommon impression thatthe entire spine is located near the back su ace ofthe body. In fact, however, the spine extelds deeply into the torso near its centex By lengthening the spinal curves and bringing the spine closer to the axis in the center ofthe torso, the support ofweiSht is experienced deep in the front (body) of the ve ebrae. The lengthening action, which flows downward into the back of the pelvis, is expeienced through the channels located on either side of the posterior spinous processes in the back of the vertebrae.

vedeb.a seen fmm above

.

The action fbtDs daunuatd thmugh the spino.L d@nnels in the back of the venebrae.

Image watch the doanuard flolv of actiotl thtouSh the chanrcls in the back of the spine. posterior spinous prccesses hantin{ downuard touard the pelvis. See the

See the

.

Tlle action flous dovn-

aaflt thraugh the back of and qumrd througtt the

lrc

of the verteb.ae.

wei9ht of thp torso being suppofted at the veftebral bodies near the aris. Watch the action thrusting upaard along the 4xis atd ftotlt of the uettebftle. See the

supporting actiofl deep in the cetter of the

boiLy.

Balanclng the

lorso X

The Ant€rior Longitudinal Ligament

llelps lntegrate the Spinal Action The action ofthe antedorloogitudinalliSamenthelps inteSrate and support the

front of the spine though its entire length, frcm sacrum to skull. Becoming awarc ofthe ligamenfs support helps strengthefl the relationship ofthe spine to the axis and helps free the muscle action along the back of the vertebrae.

lmage flouit| downua

thtough the cha\nels ift the back of the lenEihefl the otis line it the cente. of the body. See spine as the cun)es toward. the actiotl of the anterior Lot$itudital ligoment flowing upwdtd along the front of the veftebrrc atd integatint the entire Length of the spine [Tom the saatm to the skull. See this action helpint to stabilize the spine nearer to the atis 4t the centet of the body.

watch the action

4 1

,I

I {

\r

J

.

The {Lnteior lonqitudtnaL hg4ment

.

The actionof L\e attenor bngitudinaL Li\ament flot s rhe ve.tebrue, helpins to stabilize the spine nearcr to the aais.

upvad along tlv funt of

2(

lnslde lvlotlon

The Spinal Column

Supports the Skull AIong the Afis The skullcreates atop-hea!"yloadasitrestsatop the spinalcolumn. Supporting

the skullalongthe axis ofthe spine establishes greater mechanical its balance.

stabilityin

lmage watch the cunles of the spine lengtheiing dolDnuard as the spinal support thrusts Dpuard alonB the axis and veftebral bodies. See the ceflter of the skuLl balatcinE on the spine at the axis. Watch the octiotl thrusting upuard along the aris anl supporting the skull s ueight at the centet.

a The skuLl i: a

top heavl

.

The skull is supponed aLona the aab.

Balancing the

Iorso 2)

A CIoser Look at the Skull Joint At the centerofthe skull are two small processes called the occipital condyles. These small protuberances are the sockels of the skull that rest on the atlas, which is the first cervical (neck) vertebm. The atlas has two corresponding sockets in which the occipital condyles rest. When the skull rests securely in its sockets in the front of the atlas (along the axis of the torso), its balance is stabilized by the supporting action through the length ofthe spine. This frees the muscle action at the back ofthe atlas and cervical spine from holding the weight ofthe skull off center. There is a space between the skull and the back ofthe atlas. Encouraging this space to expand helps to center the skull in its sockets in the front of the atlas, as it frees the muscle action in back of the atlas.

.

The skulL seen fum belo\.i: tlrc atkts seei fram

lmage Watch the occipitaL condyLes sittint in their sockets in the atLas. See these sockets on either side af the axis line deep in the centet of the skull. Watch the cuNes of the spine lengthen dot nvard as the spinaL support thtusts upLrard aloflgthe aris from the pelris directly into the occipital condyles. See the skulL being suppofted at center by this actiotl. See the upward. thrustint action through tlE Lxis suppotlint the occipitol condyles in their sockets deep in the skuLl's centet. In the back of the atlas, see the space expand. betveen the spine and bose of the skull. watch tle back of the skuLL flaating $entLy upuard. as the cuntes of the spine lengthen dolonuard.

.

TIl? accipituL candyles ftst in the atlas at center- The space betueen the back of the skull and the back of

.

As the skull is stdbilbed

ift

the atL0s at center, the muscLe action in the back a fued fum hadiq the ueiSht al the skilL aD.Ly fmm center.

,

The bork af the skdl fLoats gently upvard as the curues al tle spine

29

tnsoe motion

The Rectus Capitis Anterior Helps Stabilize the Front of the Atlas and Skull A muscle called the rectus capitis anterior connects the lrcnt of the atlas to the base of the skull, in front ofthe occipital condyles. This muscle's action helps stabilize the skull at the Ircnt of the atlas.

Skull

.

A

cross6ection of the skaLL rcsting on the atlils

(funt L'ie,i), shnwing the rectus capitis

lmage Wolch the curves of the spile lenEthen dounvatd as the spinri suppott thtusts ttpt ord olong the o,rs o11d vettebral bodies, [rotu the sacrum to the occipita] condyles. See the onion of the rcctus capitis anteriot, h.elping to stabilize the skull by integratin* the occipitol bote and the front of the atlai.

.

The spi,.tol suppott thrusts t1wraft| alnne the axis and venebtuL bodies, ftom t\e sacnlJtrl to rhe occipital condyles, as thi rc.,us capitis antenot helps stubiuze the sku{.

aatrln

inetheloif;o 24

The Sacrum llangs Down in the Back of the Felvis The joint between the lower spine (sacrum) and the pelvis (ilium) is called the sacroiliacjoint. The ilium is the flaring part ofthe backofthepelvis. Seen without the spine, the pelvis makes a ring ofbone, with a space in the back between the crests of the ilia. The sacrum fits into this space. L€ngthening the orlves ofthe spine can begin by lettingthe action ofthe sacrum hang downward into the space between the ilia. The rest of the spine rMill follow this lead.

lmage in the back of the pelvis beiveen the ilia. See the sacrum hanging iLownwaril itlto the space, and tuatch the cuntes of the spine let4thenin+ with this oction. See the spine tuoving closer to the aris lile in the center of the body as the See the space

sacrum Lenglfu ns downw ard.

.

.

The peLtis see'r frcm the frcnt

Thc peLvis seen frcm behind.

Looking closely at the sacrum, one can see that it oiginally consisted oI five separate bones that have fused into one bone. A helpful image for letting the sacrum hangin the back ofthe pelvis ls to see the sacrum as though it still were

five separate vertebme with spaces in between them.

lmage the spaces beuxeen the setments of the sa(rum open dounotard as the action flows throuqh the socrum and hangs down into the back of the pelvis. watch the See

rest of the spine

folloa thts action as the

spine moves closer to the axis

it

cDtues LeLgthen dotunaard and the

the center of the body.

;[]]

Et= rr?:l L.7

a..:6

srz

.

The sacrum, seen fmm the frcnL shit itLE its five

peliis-

30

tnsioe wtotton

The Sacroiliac Joint llangs Eehind the Axis The sacroiliac joint is behind the axis of the pelvis. The muscles in the lower spine need not hold the weight Ioad behind center, but instead the muscle action should be allowed to flow downward from the sacroiliac joint and forward toward the axis of the pelvis. There, at center, the wei8ht can be stabilized more securely through the mechanical support of the femoral (Iemur) joints. The forward-curving shape oI the sacrum ifldicates the direction through which the action flows toward the femoral joints.

I

I lmage the sacrum han|it{ downward in back of the pelvis. watch the action flouing fontotd through its curve to the aris lite, someahat belou the fenoraL sockets. See the femur bones suppotting the weight of the spine in line with its axis. FoLLow the suppo.t from the femuts upaard along the aais to the center of the skull (the occipitaL cotdyles).

See

.

The achon fl/Juts to,ldrd the lemnrat joints, fouowinq the forda 'curving sh,lLpe of tlE

.

wdtch tle acnon flou touard the femomL joints, witl", suppon along the ,-ris towad the skull.

fum the femn.s npuard

Balancing the

10150

3,

The Petvic Cantilever In normal circumstances, a weiSht load is placed directly over its support to achieve the most stable balance. With the pelvls's desiSn, however, where movement and flexibility are essential, the weight load (of the spine) is suppo ed thrcugh a cantilever pdnciple.

Stabte mechanicar deslgn

.

with the normal stabLe mechnniqLl des6n, ueiSltt sits directly aret its suppart- with the cdntibrer desEn, rhe \Dei.qhr tnad is shifted and disfibdted to its base of support.

Inthebody, theiliumfunctions asthecantilever The femurbone (inthethiSh) provides the compressive support for the sacrum, which sits in the back of the cantilever The spine, as a whole, does not lie far behind the femur bones. It is the sacral culve, through which the torso's weight is transferred to the pelvis, which lies fartherbehind the axis of the femurs. The pelvic cantilever creates a sprintboard eflect as the Iemurs support the weight, which is off center in back of the pelvis. This oeates a d1,namic, flexible balance in the pelvis.

.

The peL\ic cantiLeter creates a spingboad effect as tl.,e femnts center in back of the pebis.

stppott ttu Deight,

uhidt is ofi

"spniqboad in backof the

pebis and the support

thrusts

upwa abng

the

lmage Watch the ueitht of the spine droppiftg onto the "spingboatd" in the back of the pelvis. See this actiotl happefling behind the axis of the fefiurs. See the suppotT ofthe femurs inline @iththe o.ris of the torso. Watchthe suppoft thrustint upward abng the o.ris to the skaU.

32

lnslde lYotlon

The Legs Support the lorso The legs are a support for the weight ofthe toEo. The axes ofthe legs, to either side of the to$o, are in line with the axis ofthe torso. This brings the legs into a mechanically favorable position Ior suppo ing the to$o's weight.

.

The ares of the leEs, to either sine of

ttu totso, drc in line uith the

aais

af the to$o.

When the axis of the torso is in line with the axes of the legs, then the downward thrust ofweight onto the legs is opposed by an equal counterthrust upward, directed into the acetabulum (a cup-shaped socket of the hipbone where the head of the thighbone fits into the pelvis). Through the mutual action of force and counterforce, the torso and legs stabilize their balance through the pelvis.

Balancing the

.

rhe h"an of the tanut @tiShbone) is a balL-Uke stupe deeply i,'to its socka in the pebis (aEtabtltLm).

tlut fiB

Torso 33

.

Thi totso b stabilized throuSh the nut\dl action of force and counteiorce at the fentml sockets in the

lmage Watcll the action flouing doutlvard through the spinal Nrves itto the ba!:k of the pehtis. See the weight from above "nelting" onto the a.cetobuln aid. then the femltrs. See the femoral h.eads thtusting npward iflto the a.etabula atd the aais suppotting the @eight load. Follou the upward thrusting Lction ^long and front of the spine to the skull.

.

ThE drtion fLows downward hto rhe back of thz pebis at the weight 'meLs" onto t|le acetabullt Md femut bones, uhose heons thrust apuofi" supponiw tlrc veight ltad-

34

hside rvlotion

fhe

Fsoas Action Aids the mechan:cal Pattern of Support The action ofthe psoas major gives stability and strength to the center ofthe torso and Iower spine. It integrates the lumbar spine with the underlying suppofi ofthe legs. The psoas muscle connects the lesser trochanter, a jutting prccess on the upper inside of the femur, with the Iive lumbar ve ebrae and the twelfth thoracic vertebra. 'Ib stabilize the balance along the axis, the upward tensile pull of the psoas muscle must be equalized by the downward compressive force through the spine and sacroiliac joint. By hanging downward into the back of the pelvis, the sacrum functions as ao ancho against the upward and forward pull of the psoas.

.

The psoas

iajor conn$ts tle

bsse. fio.l&ntet

atd

rhe

bwet

sptne.

lmage Watch the action of the spine lengthenint and hanging do@nuard into the back

of the pelvis.

spinnl action acting os a ueighted atchor hanginE dovnuard ogaiist th! psoas actiotl, whih is pullin{ uptuard from the lesser trcchanters touard the twelfth thoracic vettebm. The psods action can be seel pulling upuatd at each LDmbar leuel. Watch both the d.ounuard. and. upward. rctions bolatlcing erch other in relation to the aais.

I

See the

wdrch the dounuard spinal action and uptDard psoas ddion babnce each other in

Balancing the

Torso 35

The Pelvic Lever: Balancing the Do$,nward and Uprr,atd Actions The pelvis has the structural design of a lever balancing at the femoral ioint, its fulcrum. The sacroiliacjointinthebackofthe lever and the pubic symphysis

in the froDt balance in a seesawlike action. Because the pimary weight load hangs in the back, the action at the pubic symphysis in ftont moves upward.

lmage Watchthe dctionofthe spinebngthening andh.onginS dountDard. into the ilium see the bark of the pelvic seesau goin{ dovn. wotch the pubic sytuphysis tnovirLg npuard toward the aais. The upuard in fmnt of the seesau. Follow the ^ctiot pelvis tuakes a circttlar flot of attiotl see this circle and seesaw actiotl of the

follou the flou arcundthp pelois: dtunu$din theback and Lpwordin the ftonL

\

t

l

t

.

Ib ou

the circulltr flow of action

onund

the peLris, dounwdrd

il

the back ann

upwad

3(

tnsioe wtotton

Seeing the Torso as a Whole lntegrated Around the Axis The crucial points ofbalance in the to$o are located along or in line with the axis. Seeing the axis integrate the skull, spine, and pelvis gives greater stability

to the balance of the torso as a whole. The tensile line of force achieved by the combined actions of the psoas, anterior longitudinal ligament, and rcctus capitis anterior helps integrate the torso in Ircnt of and along the Iength ofthe axis. As the torso is stabilized along the axis through thebalance ofcompressive and tensile forces, one eliminates the (unnecessary) effort to hold weight off center and away from the axis. The pattern of balance found in the torso can be simplified into a circular flow ofaction around the axis: The action flowing downward behind the axis balances the tensile action pulling upward in front of and along the axis.

lmag€ watch the action lengthetuing and floDing d.ownuard behind. the a/ls line as the ueight anahorc into the pel,is. see the flow of actiot circling under the pelvis

andcontinaing upwardalong the front of the o.xis to the atLa ooccipitd socket. Watch the action circling under the skull and agoin floaing down Lhe back of the atis.

t

t { !

{

t

I

t I

. The actinn circbs under the pelvb ann upward dbng tl",e front of the axis, under the sk dnd doutl the back of the Lxis.

Batancingthe

rorso 3)

Breathing lntegrates the Torso Along the Axis Breathing is an innate pa of all human motion. At the center of the torso, the muscular connections between breathing and locomotion are so deep that breath, balance, and movement are an inseparable action.

The spine is a structural support for the breathing action. Its stability determines the ease and depth of a breath. Still, by deepening the breathing action, the spine's balance and strength greatly improve, and movement is integrated Irom deep within the axis of the torso. BreathinS, like all movement, is best when it is automatic and unselfconscious.lt is important to not impose preconceived ideas on the action ortry too hard to breathe "correctly." Like all the other lessons, the ones on breathing are designed to stimulate lhe mind afld imagination with ideas and images to help one discover an efficient use of the musculature connected with breathing.

Remembel however, the imponance of trusting the body's innate ability to transform these ideas and images into appropriate neuromuscular habits. One of the simplest and most effective ways to work with the breath is simply to lie in the constructive rest position orl a regularbasis for len to Iilteen minutes, observing and feeling the breathingprocess. By simply giving oneseu this time to focus on breathing, the body often recognizes instinctively what is needed to deepen and improve the breathing action.

lmage Watch the action of the inhalation flouing easily doan the oi.is into the center of the peLvis. Ifta$ine a balloon in the centet of the pelvis. Watch this balLoon expanding in aLl difections aiththe action of inhalin& On the exholatiotl, watch the balloon emptying completely into the oxis in the center of the pebis.

.

Inhahnon: erpannitg away fum the a,;ls.

.

Lttulration: emplyinS in touanl the a]tis-

39

lnside Motlon

lnhaling Through the Center of the llose The nose has a dividing wall in the center that should be in line with the axis of the torso. It is helpful to soften the outer tips of the nostrils and channel the breath along the inner walls deep into the back of the nose. This focuses the breathing action downward along the axis and into the center of the pelvis.

lmage watch the tips of the aostrils soften os the inhalation is chonneled. Llong the ituner uolb of the nose. watn\the inhal1tion flot int doun aloflq the atis into the cefltet of th! pelvis. See the peluic bdloon expanding with the actiott of the inhalation. ol the ethnldtion- uatch the bollton etuptyinq iito the axis in the center of the pelvis.

.

ThP

cettet of the nose is

ift line with the a]rs-

.

IntuLinE abnA the oai..

aarlncinethelo$o 31

The Yawning Action llelps Balance the Skull as lt Lengthens the Spine Behind the roofolthe mouth (the hard palate) is a space (the soltpalate) that leads directly back to the atlantooccipital socket. Seeing this space open upward helps stabilizetheskull asitbalanceson the spine.Itcanalso stimulate a yawn! The exhalation following a yawn helps lengthen the cuNes of the spine downward and b ngs the spine closer to the axis.

lmage openiflg up@atd. Folbrt this at the center of the sknll. See the sk4lL balancitg along the axjs as the back of the skull SetLtIy floats ipuard. If ayaun cones, t1)atch the exh.alation that folbws melting ilowftuaril thtough the cwues of the spine dnd floaing into the back of the pebis. see the space at the back of the hard palate gently

space to the atlantooccipitatl socket

I

!-\!

-\ .

Ctoss sectinn

shr?i..9 the

of the sknLl and soft

tud

a

The yawtin9 actiot| heLps balnnce the skltll o:

it

lengthens the wine.

40

Inside I'aouon

The Spine ls an Anchol for the Action of the Diaphragm The diaphragm is one of the primary muscles associated with breathinS. It has a domelike shape and divides the torso into two halves: the thoracic cavity (the upper hal0 and the abdominal cavity (the lower ha10. It is attached to the circle oi bone and ca ilage made by the border of the lower dbs. In the back, the diaphmgm has two crura which extend downward and attach onto the lumbar spine. On an inhalation, the crura pull downward onto the spine, whichprovides the support for this muscular pull by having its weiSht anchored through the pelvis and in the legs. When the weiSht is steadily anchored, the crura contract

downward without pulling the spine forwad and away from center

lmage WarclL thp spine ajr:dlo,rn9 its ueiSht in the le85 by lengtheniflS its action

in the

back of th.e peLvis and mooin8 closer to thp axis. See the action at the fetuoral sockets suryoftinS the torso's ueiSht and. stabilizinE the spine along the a-xis. Ot an inhaiation, watch the cruro of the diaph.agm puUing dounuad. aLong the lront of the lumbar spine. See this oation exryndit{ the pelvic balloon. ot an erhalation, aatch thc bdlloon emptying into the otis itl the center of the pelvis.

.

The didphroAm and

cwa.

.

Action of the crura dnd the pebis dunng breathinE.

AlqilrrbS Balancing the Legs \,

42

tnsiae motion

Continuing the Spina! Flo$, Through the Pelvis to the Legs The legs provide the structural support for the torso's weight. Each leg has its own axis ofgravity providing the mechanical line along which the 1e8's weight can be most efficiently supported.

The flow of action through the spinal curves and the back of the pelvis continues through the legs and feet to the ground. This action begins by allowingthe sacrum to hangdownward into the backofthepelvis. It continues as the spine olthe ischium is allowed to hang downward, bingingthe flow of action farther down onto the legs (femurs). At the same time, it helps to centel the upwad thrust oI the femur bones into the acetabula. The spine of the ischium is a bony protuberance located behind and slightly lower than the acetabula.

T

I

.

The spine of the ischium h0,n9s downu'anl-

lmage watch the action flouing through the spinaL curues as the sacrum hatgs ilav.nuard into the back of the pelvis. watch the spine of the ischium han$itg alo|nwatdos the attion contiftues toflou tothelegs. Seethe actionofthefemurs thtusting upuard into the acetabula. Follotu the upuard thnlst thruugh the pelvis (psoas action) and alnng the axis tovard the cefter of the skulL.

Batanctng

the

Legs 43

1r'r,/

4rt7 !_) \c.-\ r l-2l

\\r-{

u,"\ d\".r

NVz 't) " (,

,i^

I

Peluis, seen from behinn, shnwing the spine of the ischium.

The lschia llang Downward as the Femuls Thrust Upward The ischia (the "sit bones") are located at the bottom of the pelvis, directly uflder the acetabula. By allowing the ischia to hang downward as the femurc thrust upward into the acetabula, the pelvis is further stabilized onto the legs. The flow of action through the spine is Suided to the bottom oI the pelvis (ischia) and to the legs, where it is supported along the axis.

lmage Watch the a.tion

flouing throtlgh the spinal curres to the sacrum, which hon&s downuatd into the brck of the pelnis. FoIIow the action as it continues downwatd to the ischia. On each side see the ischium hanging doun@atd belou the acetobulum (either hip socket) as the femur thrusts upudrd ituto the ocetabulum. Watch the upv)ard thnist continuing aLonE the axis of the torso to the centet of the skull.

.

ThE pelvis is stabiLized

.

The ischia h,,ng

dovnvad

os

tlE femurs thrust Dpuad-

44

lnside lYotion

Femoral Thrust Supports the Peluic Circle Since the pelvis is circular in form, both the downward flow of weight and the

upward supportingthrustofthe legs follow acircularpattem. Seen from above, the circle is clearly visible on the inside of the pelvis. The pelvis actually consists of two halfcircles connected in the ftont at the pubic symphysis and in the back at the sacroiliac joint. The femoral joints in the acetabulaare Iocatedon either sideofthe circle, inline withthe torso's axis. The thrust ofthe femurs supports the pelvis bybracing togetherthetwo halves ofthe circle. The upward thrust (when the legs are parallel) is guided forward to the pubic symphysis and backward to the sacroiliac joint. This stabilizes both joints equally.

.

.

The thtust of he lemurc suppofts he pelvis by brucin+ to*etlte. te tl,o halves of the circLe-

The peLvis is circulat in fotm-

lmage cicle ljlith the femoraL sockets located in line uith the center of the pelvis. Watch the upDatd thtust of the fetuurs circLiig equally arcund the peLuis both to funt and back joints (the sacrciliac and pubic syflphysis). See this oction brucing the halves of the pelvis toqether. See the peLDic

.

The femomL thrust circles arcund the

funt and

back of the pel\is equaly

Balancingthe

Legs 45

finding the Axes of the Legs Like the torso, each leg has an axis of gravity.It is important to balance the leg joints so that the wei8ht is supported as close to the axis as possible. The leg's axis connects the centers of the ankle, knee, and the femoral socket (the acetabulum). In {inding how the joints line up along the ais, it is important to work with the legs in a parallel position and to center the ankle and knee joints directly under the femoEl socket in the acetabulum. As the axis line connects the knee's center to the center of the femoral socket, it doesn't pass through the shaft of the femur but mther to the inside of the bone. Using the axis rather than the shaft of the femur as the working line of the leg helps to center the action at the knee and acetabulum.

lmage anil femoral sockets connected. by thc axes of the legs. Watch the action thnjjting npDCLriL through the le9 s o.xis and into the centet of the acetabdlnm. See th{s upward. thrust supporting the weight of the torso, which flous downaatl touard the bottom of the peluis (ischid). See the centers of the anldes, knees,

a

The axes of rhe l"Ss connect the centers of the acetab l, knees, Md.

.

opuail thto$h the leg's aais ann into the centet of the anl bwErad fum the torso toward the bottom of the peLvis.

The artion thrusts

acetabulum,

46

lnside lvlotlon

Ihe Major Trochanter llangs From the Sacrum as the workingunit ofthe leg, it is important to not hold the flow ofaction at the maior trochanter, which is located to the outside ofthe axis. Holdingthe action at this point weakens the upward line olthrust into the

ln establishingthe axis

acetabulum. The gluteal muscle grcup connects from the sacrum to the major trcchanter Holdin8 the action ofthese muscles too tightly interferes with the mechanical line of force through the leg's axis. By spreading the flow ofaction from the sacrum around the back of the pelvic circle, the majoi trcchanter is released to hang downward. This inoeases the upward thrust along the axis of the Iemur into the center of the acetabulum.

lmage Watdt the doanward floto of action throLgh the cnles of the spine as the sofium drcps into the brck of the pelvb. Wotch the oLtion at the sacrum spreoling around the outside of the pelvic circle to the ma9r ttochanter. See thp major trochanter

hantint dot nuard ffom

tIE actiott thrusts upward along the leg's oxis to the center of tIE acetabDlum. Ibllolo the th tst Dpaard. along the bg to thp torso s axis and from there alont the o-xis to the center of the sk:-j,llthe solrum as

c

.

The peLvis, seen frcm ba\ind, shnlrirg the eluteaL

.

The major trochanter htnains doutnward from the the actian tlttlsts npwa.d along the leg s a}is to tl]P cmter of the dcetdbdum.

sao m a5

Eatancing the

Legs

4)

The Psoas and Gluteal Actions Balance One Another Around the Pelvic Circle The spreading action of the gluteal muscle group around the outside of the pelvic circle is balanced by the gathering action ofthe psoas major along the imide ofthe circle. The psoas major gathers the minor trochanter towatd the axis ofthetorso, andthe gluteal actionrcleasesthe major trochanter away from the axis. When the two actions arc in balance with each other, the femur is stabilized in the acetabulum and its suppo ing action is strengthened.

lmage majot ttodlonter hanging dowlward. as the glateal action spreails outside the pelvic circIe. See the minor trccha flter being dtaun dpoard thtotlgh the psoos action touard the o .is of the louer spine. Follou the action upaard See the

olong the oais to the center of the skulL.

t 7

t

t t

.I

.

The psoas

ad

,t

i f

Cbteel action ba\mce each other.

t

^

a

):

ri\ Y ..--z .

,t ,\

\

A,v

j4)

The gluteal action sprcad: outside t\e pebir circ|e, as the psoas action druws upward.

49

tnsrde llotion

cuiding the Flow of Weight Down the Back of the Legl's Axis ]b further establish the axis of the femur, it is helpful to guide the flow of action from the ischium, along the back ofthe axis to the back of the knee joint. At the knee, the femur extends behind the leg's axis. Allowing the back of the femur at the koee to sink downward toward the lower leg bone (the tibia) as the femu head thrusts upward into the centerofthe acetabulum, stabilizes the leg through its axis.

lmage Watch the action flo@ing dounuard through the spindl cutues to the ischid'. See the ischiahanging dounuard toudtdthebocks ofthe knees afuIuatch the lower ends of the fetuLtrs, bcatetL behiniL thp o*es, sinking olto the tibias. Watch the upt drd thtnst snppoting the Legs along the axes tom the centets of the knees

to the cente$ of the acetabuLa.

I

Action flows downtnnl behind the

th2 cenler of the acetabdsn-

Ws

a-\is as

tle femut hpad thrusts

rywa

into

Batancinethe

Lees

l+q

The Adductors lntegrate the Legs Through the Axes A seies of muscles on the insides ofthe femurs help integrate leg action along the axes. These muscles work together with the psoas muscles to Sather the action oI the legs toward the torso's axis. The adducto6 (muscles that draw the legs togetherortowardthe body's center) are the largest ofthesemuscles. They connect the inner shaft ofthe femur to the ischia and pubicbone. As the Sluteal action lenglhens and spreads in the back of the legs, the adductors integrate

the action on the inside, along the legs' axes, loward the center of the pelvis.

lmage Watch the flotu of rction leftlthenin8, through the spinaL curues, sprcading around theback of the pelvis, Lnd.lenEtheting doun the back of the fefiurs onto the tibias. Watch the rction Sathering upaard from the inside of the Legs touad the torso's o.uis.

.

The odducto.s and the psotts 8{Lther the action touaftl the center of the torJo.

.

The action spteads a.a\nd the back of the pelvts, down the back of the femtr onto the tibias, then gathenng apwatd fiom the inside of the legs bwanl the

S0

lnside Motion

Establishing the Axis in the Lou,er Leg The lower leg consists of two bones, the tibia and the fibula. The tibia is the pdmary weight bearer, with the fibula giving added support. This design gives

thelowerleggreatsuppo ingstrengthwithouthavingthebulkof iustoflelarge bone.

^ af1 \ | /,[

\ilt I l/li

lmase

I ll // Ill Il

watch the a;:rion flouinS through the cra:ues of the spine into the bdck of the peLvis onl @ntinuinl dottnward to th? ischilm. Worch fte actli,n lensthenl:ri

ll/

downu,ard throDEh the path ofthebiceps femoI.s fromthe ischiumto the outside of the knee (the ftbula). See the suppott of thete| o-xis thrustingapwardthtough

I I lll/ / llll / ltl I

$ .

The axis ofthe lower legconnects the cente$ ofthe knee and ankle, running directly through the shaft of the tibia. To establish a better support ol weight through the axis, the action ofmuscles must not hold the weight outside ofthe axis at the fibula. As the holding ofaction is rcleased at the fibula, the weight is supported more easily through the tibia's axis. The biceps femoris is a long muscle that connects the ischium to the upper end of the Iibula. Allowjng the action ofthe biceps femoris to lengthen to the outside ofthe kneeestablishes a better supportofthe axis atthe knee's center

the tibia to the center of the knee. Watch it continding upuard to the centet the aceto.bulum and o the a.xis o[ the toso.

,\"1( (",R

.,. \/\., -

r

The dais af the lDwer LeE throush the tibid-

Passes

.

The

adon of the

biceps feri"ans Geen

tron behind)

Iengrhens ta the autside

al

of

Balancing th€

L€gs

57

Establishing the Axis at the Ankle Joint -Io stabilize the axis at the center oI the ankle,

it is important to not hold the joint (at action on the outside of the ankle the fibula). By allowing the action at the lower end ofthelibula to lenglheninstead, the support of weight through the center oI the ankle and the axis of the tibia will be stren8theled.

)/[r',\ .

u\\

The ,jris at the dnkb loint passes thtough the center of

le

tibia-

Image W{ttch the 1ction

llouin* throuth

the curves of the spine into the back of the

peLuis and downaard to the ischia. Watch the action Lentthening dovnuard from the ischia to the outside of the lower let at the knee jo{nt. See the space

.

The action opens to tlTe LeE o:cis at

ottsine of the

behteen the fibdla and. the tibia openint downua through the Length of the Iower Leg See the action opening at the lotoer end of the ftbula on the oatside of the ankLe. watch the sapport of the leg aris thnisting through the tibio at the centers of the aikle and kftee bints. See it continuil{ upward to the cetter of the dcetabdlum and axis of the torso.

I

lnside l4otion

Deepening the Action at the Center of the Knee Joint The knee is one of the laryest joints in the body. A sense of its depth is often lost because ofthe unnecessary holding ofaction at the patella, the small bone located in front ofthe knee joint. The patella helps protect the knee joint and provides ao attachment lor the large quadriceps muscles of the upper leg. By not holding the action at the patella, the leg's axis is better established at the center of the knee. This makes better use of the full depth of the knee joint.

lmage Watch the action softening ot the front of the knee joint- At the same time, see the action flouing from the ischium thrcuEh the back of the knee joint, touad, the Bround. See the axis at the ce er of the knee joint stabiLizitlg the knee, atd the action thrusting upwa dont the oxis from the center of the knee to the center of the acetabulum.

,r-"-Q

.

The knee joint is deep, from back

b f@nt.

.

Thr a.xis is bcated at the center of the knee. The action llnws doanvad thtouAh the back of the knee

joint and upuatd attng the ,a*-

Batancing the

tegs

s3

Establishing the Width of the hnee Joint The knee is not only a deep joint but a relatively wide one. ln stabilizing the action at the knee, it is helpful to see that the femurhas two articulations with the tibia. Allowing the weight to flow evenly through both articulations assures the stability of the leB s axis in the middle.

lmage Watch the action of the ueight flouing euenly onto the inner and odtet afticulations of the knee ioint as the femur sinks dounuard onto the tibia. See the aris itl the cetuter of the tuo articulations. Watch the sappoting aation thrusting uptDord along the ais, froil the center of the knee to the center of the orctabtTlLm.

.

The knee, seen

fom behind.

I

Wekht flats erenly onto both attiatlations of the knee joint with the tibia.

54

tnsioe wtotion

The Action of the Obturators Helps Stabilize the Legis Axis The internal and external obturators are a pair of muscles that connect the greater trochanter to the front and back sides of the ischia. Their action helps rctate the Iegs outward by dEwing the greater trochanter downward and inward toward the ischia. In addition, the combined actions of the gluteal, psoas, and obturators stabilize the femur in the acetabula. Their actionsspreading around the outside of the pelvis (gluteal muscle), pulling the lesser trochanter upward toward the spine (psoas muscle), and pulling the greater

trochanter inward and downward toward the ischia (obturator muscles)assure the stability of weight support through the axes of the legs.

.

Pelvis,

fnm the funt, sllouin9 tle

extem{LL

.

PeLtis,

fum

the back, shn]llins the intennL

lmage of the spinoJ curues lengthening downwatd to the sacrum in the back of the peluis. Watch the combined actions of the gLuteab sprcadiw around the ontside of the peLDic circle, the psoas major pLUing the lesser trcchanters upuard. toward the spine, aftd the obturato$ dra@iftg the $eater trochanters inDard and doanward. totoafiL the ischia. See these three actions stabili-zing the femurs, as the le$ center their upward thrust into the acetabtlla. Contitde the upuard thrustingactionthrouEh the axis of the to$o towatdthe center of the skullSee the action

.

The conbined oxnons of the Eluteals, psoas majaa and obtamtors stabiLize the femu6

Balanclne th€

Legs

SS

S€eing the Leg Pattem as a Whole A basic pattern emerges when one views the leg as a whole. The axes are established through the centers of the ankles, knees, and acetabula. The action lengthens downward behind the axes, spreading open around the outside of both legs' axes. Simultaneously, the supporting action thrusts upward through the Iength of the axes into the acetabula. Combining these actions makes a spiral pattern that flows downward around the axes through the pelvic, knee, and ankle joints, and thrusts upward along the axes through the center of the spiral.

lmage Watclt the artion spreading open [iom the sacnjm to the major trochante$. See the artton contindiftg as a spitol pattem that lentthens dounv)ard around. the leq axes at the knee atil ankle joints. Watch tlLe supl/.],rting action of the @.es

thrustinr upu)ard through the center of the spiral into the acetdbula.

.

.the spiml patten of thc dction in the le(s.

el4frD6 Balancing the Feet

S,

tnstde tlotion

The Foot Supports the Body's tte:ght Through lts Arches The foot supports the weiSht load from above by means of several intricately designed arch forms. Each foot has twenty-six bones that articulate (form joints) to create thesearches. Having so manyjoints workingtogethergives the

Ioot a flexible and springlike resilience to its action. This resilience helps cushion the shock oI a weight load dropping onto the arches. The transfer oI weiSht fromthelegto thefoot occurs atthe anklejoint. There, weight passes from the tibia to the talus (ankle bone) and the calcaneus (heel bone). These two bones are located atop the foot's two maifl arches. The weight is distributed from the tops of the arches, over the arch forms, and to the ground. The counterthrust needed to help support the arches is guided upwad to the tops of the arches in a line with the axis oI the tibia.

.

The long arches of the foot-

The tleel-Foot and Ankle-Foot Arches The foot has two lon8 arches which provide the p mary support for the weight loadaboveit. The ankle-foot arch is formedbythe calcaneus, talus, navicular, and cuneifom bones plus the inner three toes. This arch is on the "upper" level

ofthe foot, and itrcsts on the heel-foot arch, which is on the "lower" level. The heel-foot arch is formed byihe calcaneus and cuboid bone plus the outertwo toes. The primaryflow oftheweight load passes from thetibia to thetalus and onto the Ircnt ofthe calcaneus, where it spreads over the heel-foot arch to the Sround.'Ib counterbalance this weightload, supporting thrust must be Suided upwad through the heel-foot arch to the frcnt ofthe heel, which lies directly u[der the axis of the leg. This thrusting action gives crucial support and stabilityto the front oftheheel (top olthe arch) so that it can support theweight load fiom above. The heel-foot arch, being on the lower level, helps to support the ankle-foot arch, which rests above it. The ankle-foot arch helps stabilize the weight load on the upper level by bdnging support to the talus dircctlyunderthe leg's axis.

Batanctng

the

Feet S,

The upward support from both ofthe foot's arches continues from thecenter ofthe talus upward thrcugh theleg axis toward the center ofthe acetabula. The

foot arches combine to support the weight load at the femoral sockets.

.

The ankle loot arch rests on the heeL-foot arch.

lmage of the foot's arches (over thc talus and_ anion flowing downuard. otto the heel-foot arch and spteadinS thtough the arch illto the flaor. Wotch the actio'n of t\e counErforce thrusting upvard thtouth the arch, stobilizing and supporting the ftotut of the heel dircctly Lnder the leq's oris. See the ankle-foot arch rcsting on the heel-foot arch. Watch the actiotl of the counteiorce thrusting through the Dpper arch and suppotting the toltrs diectly under the leg's aais. Watch the supporting action of both arches thrusting upuafd fion the center of the talus thtough the @cis of the let and.ifuto the centet of the acetabul\tu. See the o.xis of the leq centefed, ot the top

the calcaneus) . Watch the

.

Thz connterforce thrus5 &Wad th.ough tle arclL sttbiLbing ann sapryfting thg funt of the heeL direttly

.

The action of the dnkle-foot arcll has a countalorce pporting thE th.tusting ha)Ah tle DpW arch taLus directly anler the les s oais.

ann

(0

lnslde lYotlon

The Long Axis of the Foot and the Diagonal Axis of the lleel The long axis of the foot extends back from the second toe throu8h the center of the ankle. This axis provides an action Iine for the primary up-and_down motion of the

foot. The back part of the heel, which rcsts on the Sround, is not in dircct line with this axis nor vrith the center of the ankle, but is somewhat to the outside of it. At the frcnt of the heel is a ledge called the sustentaculum tali, which extends under the center of the ankle. This ledge crcates a broad platform in the frcnt of

theheel andsupports the ankle andweightload frcm above. When the centers of the front and the back of the heel are connected by an axis line, it is not parallel or in line with the Iong axis of the foot, but on a sliSht diaSonal to it. Consequently, the workrng action oI the heel both for passing wei8ht to the Sround and for delivering thmst upwad to the center of the foot works through this diagonal axis.

lmage the aris of the leg bolancitg on the top of the foot's arches. Watch the action flouing doanward to thc botk of the heel ot the outside of the foot. Watch the suppofting action thrastint upward at the tront of the heel atd baLancing the ueight lool at the center of the ankb. See these actions botking throu$h the diaEonal 4is of the heel. See

long o.x.is of thr foot extending ftom the secotld toe through the cetuter of ankb- watch as this oxis helps to stabilize the foot it its up-dnd-doutu action.

See the th.e

D

o

0 A

BB

.

supponiw ortbns work horah tlr€ dioaonal of the heel; \rhercas the foot s ttia aais stabiLbes its

"rhe

aais

Batancins the

Feet 67

fhe Ankle-Foot Arch Supports the Foot lhrough a Diagonal Axis The diagonal axis of the heel can be extended forward to include the entire ankle-foot arch. This longer diagonal axis extends ftom the inner toes in the front of the foot, passin8 through the center of the ankle, to the heel. The upward supporting action oI the ankle-foot arch works throuBh this diagonal path as it supports the weiSht at the ankle and Sives stability to the sustentaculum tali at the front oI the heel.

lmage aris of the le{ bolancing on the top of the foot arche' watch the 4.tion spreadin8, thm\Eh thc heel-foot arch on th.e louet level into the SroLtd. See the adion thrusting upuard fiom the inflet toes alolg a diaSonal lite toward the See the

back of the heel. See this action Eivin{ up@1rd suppott to the let os it balalces obove the onkle and the sustentorul]-]'m tali. Simultar.eonsly see the loaE.ttis stabilaiv the foot in a parullel positior..

.

A long diagonal ?.rtends fum the innet bes in the possing thmugh tlv center of the ankb,

funt of the foot,

. tE

ThE leg.

ortiol thrusts tpvad tom

the foot arches to snppott

6Z

lnside I'4otion

The Toc Bones Extend Toward the Center of the Foot The toe bones (phalanges and metatarsals) are much longer than they appear Irom the outside shape of the Ioot. They extefld far back toward the center of the foot. It is helpful to not hold the action between the bones tightly together but rather to

allow it to spread out and create a feeling oI space in the front of the foot.

lmage See the taes er.tending far back touatd th! center of the foot. Watch the spaces betueen the bones openin4. See th.e actiotl spreadint oret the long arches of the foot, withotlt tBhtening the spaces betureen the toes.

I I

.

Openinq L\e spoxes betueel

fie

bones

of the front of the faot-

.

The ortion sprcads not onLy ovet the long arches between the toes-

he foot

bt

of

Baranclng the

F€€t (3

The Transvcrse Afches

Strengthen the Support of the Foot The Ioot has several tmnsverse or crosswise arches that, togetherwith the long arches, give the foot's center a domelike shape. These arches are formed atthe

back of the metata$al and frcnt of the tarsal bones. The transve$e arches arc not as complete in form as the long arches, but lheir action adds resilience to the support of weiSht at the center of the foot.

lmage See the

combined sfuqe of the foot's arches aeating o ilonelike tuound at its center.

Seethe oxis

ofthebtrestingatop thismound. watchthe dctionofthe orchesthnlsting

upuad. to the top of the mound as the @eight of the leg is suppofted at center.

.

Ttonee(e

t

hes behind the

wtata$ols.

.

The leg's axis is supponed

at the top of rhe foot rlound.

Alvfabl Balancing the Rib Cage

((

lnside Motion

The Bib Cage ls Supported by the Spinal Cotumn The rib cage consists of twelve pairs ol ribs that make a circular form around the spinal axis, connecting the front and back ofthe torso. In the back the ribs articulatewith thethoracic spine, and in the front the upper ribs articulate with

the stemum. The rib cage's balance depends on the underlying suppo provided by the spinal column. The design oI the ribs is a series of cantilevers. These are supported by the joints oI the thoracic spine in the back and by muscular suspension fiom the skull and cervical spine in the frcnt. When the spinal curues are lengthened and stabilized along the axis of the torso, the spine provides enough compressive force to counterbalance the forward-hanging weight load of the b cage.

T .

The rib caSe circbs

afiund the spinal

aais (Left); the nb cantibuerc (rishr).

The Bibs Center Deeply into Their Spinal Sockets The spine provides the compressive force to support the b cantilevers. This suppoft takes place at the joints between the ribs and the spine. Each rib has two articulations with the vertebm, and these are Iocated much deeper in the spine than is commonly thought. One articulation is on the forward side of the lateral spinous process, and the other is on the body of the vertebra. Having two articulations with the spine, located deep in the body, helps stabilize and support the rib ioints.

Ealan.lng the Elb

.

The r"bs thrust fommftl

ido their spinol

cag€

O

The action of the ribs as they a iculate with the vertebrae is to circle from behind and thrust forwad toward the front of the vertebrae. This forward action helps stabilize the ribs deep into thetu spinal sockets and secures the spinal support for the rib cage's weight. In addition to secudng the dbs in the spinal sockets, the forward thrusting action also supports the thoracic curve. It helps guidethe action of the thoracic spine forward toward the torso's axis, and it helps free the muscle action in the back of the spine ftom unnecessary support.

sockets.

lmage Watcll the actiot of the ibs sinkin* deeply atld Eently into their spind] sockets. Follow this thrust forudtd touatd the spinal aris anil steilwn. Watch the action Iengthzning downward. along the ba& of the thoracic curue as the ib thfl1st bnngs the spine closet to the axis.

I

-€

.

The

forund tlulst of the nbs h".lps s\ppon

the

thorotu otrye t@mrd

.

As tlE ortbn bnAtlpns down\ra abng the bdck of the thimcic cunta the rib thrust brings th.e spine clrser to the

(,

tnside tYotion

The Bib Cage llangs and flarnows at the Sides of the Body when the back o{ the ribs are suppo ed deeply in their spinal sockets, the action at the side ofthe rib cage is freed from unnecessary holding ofweight. This allows the action o{ the ribs to hang downward at the sides and soften inward toward the axis of the torso.

lmage watch the action of the ibs deepenin{ into

thei

spinal sockets in the back inuard at the sides

the body. See the nbs hanging doanuard and. softening the body. This is best accomplished on the exhn)atiotl.

1 .=\\ I

The nb cage tuL,,fs and the body.

na,ln's at the sides ol

\tv \ ") .

The nbs hans downlt\itd and soften itLwanl

\

of of

Balancing the Bib

Cage (,

The Ribs Center into Their Sternal Sockets ln the ftont of the body, the ribs are connected to their sternal sockets by cartilaginous extensions, adding extra flexibility to the db cage. The firstseven dbs articulate directly with the sternum, whereas the eighth through tenth bs articulate with the above-lying rib, and the eleventh and twelfth ribs hang freely in the back, unattached to the sternum. The action ofthe ribs, by thrusting upward and inward toward the stemum, hetps support the frcnt oI the body. This action is balanced in the back with the spine's downward compressive support for the bs.

lmage W(Ltdtthe action lentthenint dodnaard throu&h the curnes of the spine toaatd the $ound- See the ibs thrusting deeply into their spir.al sockets. Follo@ the thrust os it goes diagonally thtough the torso to the lront of the ib cage. Watch the action at the front thrusting upward and inward touard the stemDm. It is best to see this action occurring alant the iuide of the ib cage. See the stem\tu being gently lifted by this adion. Since ,hls is a complex actiot to ituagine, it

is best to practice it on one

.

ib

at

(L

time.

-Ihe nbs thrust into tlEi. spinoL sackets and through

the torso to rhe

funt of

the

ib

caae.

.

In funt, the acuon af the ibs thrusts upwarl and inwatl bvard the stemum.

)0

tnstoe llotton

The Front of the Bib Cage ls Suspended from the Spine The tensiie action that helps support the ftont of the rib cage resembles the design of a suspension bridge. Thespineis thecomprcssive column supporting the ib cantilevers, and the muscles provide the tensile support suspending the dbs from the spine. The tensile action, giving lilt to the front of the rib cage, must bein balancewiththe compressive action flowing downward throughthe spine towardtheground. when thespinal cuNes lengthen toward theaxis, and rib cage's weight is anchored downward into the pelvis and ground, the spine prcvides a stable support for the tensile action suspending the rib cage.

.

The m$cle action

in

the frcnt of thr rib a8e b ancharcd by the spine

in

the back-

The tensile action in the ftont is achieved by the muscles connecting the sternum and first two bs to the cervical spine and skull. This group of muscles includes the sternocleidomastoid and the three scalenus muscles. When the torso is in balance, the ribs and the sternumyield to thisupwad pull ofmuscles in the front while deepening their action into the spine in the back of the rib cage. This helps balance the tensile and compressive forces at the front and back of the rib cage.

.

lmage The actiot of tl& nbs

sinking into the spinal sockets, the spine lengtheni4, ald rhe nbs and stemum floatins upwatd.

ibs

sinking deeply into their spinaL sockets dfld the back of the spine lengthening and anchoing doonuard toaafi the grcdnd. Watch the nbs and stemum floanng upward toward the ceruicaL spifle and centet of the sk[ll see these fito actions bal6ncing one another See the action of the

Ealancin8 the aib

cage

7

The Hyoid Bone Guides the lensile Action torr,ard the Center of the Skull smallU-shaped bone suspended in the throat. It provides skeletal support for a goup of muscles that help lift the stemum and rib cage toward the center of the skull. When the rib cage is well supported at its spinal sockets in the back, and the froot of the db cage yields to the " floating upward " action, unnecessary tension is released at the hyoid bone. This frees the hyoid to float upward and inward toward the center of the skull and the axis lineThe hyoid is

a

lmage bnckof the ib cate beint suppoftedat the spi."al sockets andthe stemLm atd front of the rib cdge fl(mting dpva.d. Watch the hyoid bote floatin| Lpuard and. inuard as it Edides the tensile aation towatd the center of the skuU olong

See the

the

.

lris.

The hyoid bone Ex,ines the tltating action upua the center of thg skulL

touad

.

The rib coAe beine sDpponed at the spinlrl so.kets, the hyoid floats upward and inword.

)2

lnsioe tulotion

Breathing and the Action of the Bib Cage The spineprovides theskeletal supportforthebreathing action. As the support

is stabilized along the axis, the rib cage-floating frcm its spinal support-is free to respond easily to the breathing action. As discussed earlier, the breathing action is based in the lower spine. From there it expands upward through the thoracic spine and db cage. It is important not to initiate this action by trying to pull the breath in with the ribs. This tightens its actions and leadsto shallow, incomplete breathing. Instead, allow the rib cage to continue its floating action while following the lead of the breathing action begun in the lower spine. In this way, the deepest inhalation and fullest exlalalion will occur along rhe axis.

lmage lnhalation See the

ib

cage flootinq

frcm its spinal support. watch the ortiotl of the

inhalatio'r tra,eLing downaard, aLonq the aris toudrd. the pelois.

See the

ibs

responditl{ to this action without any rcsistance as the ib cage expands. See the front of the ib cage floatin+ from its spinal suppoft as the inhoLation deepens.

Exhalation at the sides of the ib ca$e. As breath actiot hangin{ and naftoving ituuard to the spiflal aris. As the sides of the ib caEe soften, see the ribs centeint deep into their spinal sockets in the back atd floating upuard and. foruard at the stemum h the front. By the end of the exhalation, see hoo the octiofu of the rib cage has become deepe. frotu fro to back and narrower from side to side. See the exhaLation rcIeasing the action releoses, see the

Balancins the Rib

cage )3

The Rib Circles Are Centered over the Pelvic Circle The rib cage makes a circular Iorm as it balances around the axis. There are twelve circles in all, one at each of the twelve thoracic vertebrae. (The lower ribs make partial circles.) Seeing this circular form helps develop a sense of depth in the torso, from sternum to spine. The torso as a whole is a circular form balancing around its axis. The skull, ribs, and pelvis make a seies of concentric circles integrated by the axis that passes through the center oI each of the circles.

As the rib circles line up over the pelvic circle, a better connection is established between the pubic symphysis and the stemum. By coordinating the actions ofthe ribs thrusting into the sternum and the pubic bones lhrustin8 into the pubic symphysis, one experiences a better sense of the depth and integration of the torso.

lmage the skull, ibs, and peLvis as a seies of cotcentic circLes bdLancint around. the aais. See the axis litle passir'9 thtough the centet of eorh of the cicLes. lt is best to visDn)ize this actiofl as though looking doaft ftum above into the torso. See the tueLDe ib circles baLancing arcuftd the axis of the torso. Watch the distance betiteen the spine and the stemum expanding as the depth of the cage incrcases ftum the back to the front. See the ib circles Linirlg up ovq the pelvic circle, and especiaLly see the stemum ouer the pubic sytuphysis. Watch the octiols of the ibs thtustin9 into thei stetual sockets and.the pubic bo\e thttrsting into the pLbic symphysis. See both actions giuing Lift to the pubic-stemal line. See

ib

,(\j

(\-,,

(\-l

.

The rib circLes Line up aver the pelvic circle-

.

,__-/

),

\-))

\J\ \J)

Ttu attion of rtu nbs thtustin9 into sremtL sockets and pubic boae th,us u truo pubic rtnphy.is, EiviFB lift to the pDbx-stemaL line.

74

lnslde lvlotion

The Bectus Abdominus Muscle Connects the Pubic Symphysis and the Sternum The rectus abdominus is a large muscle in the front ofthe to$o connectinS the pubic s)'mphysis and the sternum.Its actionhelps inte8rate the two bonesand helps support the Ircnt body wall. Forthesternal line io be free to float upward from thepubic symphysis, the rectus must have a lon8, narrow action. This is

achieved by gathering the action along the five tendons that run crosswise thrcugh the muscle toward the linea alba at its center. By estabiishing a lon8 action, therectus continues the flow from the pubics),mphysis upward through the sternum toward the center of the skull.

lmage See the ib

circles and. the sternum centeing over the peLvic circle and pubic

bone. On exhalation, aatch the action of the rcctus abdominds gotheing

iiaard. toaard. the linea aLba at each of the ftve teftiLons dlong the mdscle. When the action has beeft SatheruL at the cetter, tatch it movittt upward alotg the Iinea aLbd, frotu the pubic symphysis to the stemum. See the action continuing dpward alon9 the stemtlm toword the center of the skuLL as the rib ca* ITosts upt,ard in the fronL BaLance this action by seeing the oction of the spine Lengthening doanward into the peLuis in the botk. Together, these actions create a crjcle h the torso, upwatd in the front and dounuard" in the back.

{

)lll

{

.

The rectis abdomin\s m\Scb-

.

Thr cJcLe in the totso, tlpvanl in tle front and daanward in tl,f back-

BarancinS rhe Rib

Gge )s

The Transwlsus Abdominus and Recurs Abdominus Muscles Support the Abdominal Arca The transverse abdominus muscle is located at the sides of the body, from the bottom of the rib cage to the pelvis. It extends the muscular body wall of the

rcctus abdominus from the front to the sides of the abdomen. Together, these two strong muscles support the abdominal area. If the action of the transverse abdominus is held too tightly at the sides of thebody, thercctus becomes widened and the pubic-sternal lineshortened. By IengtheninS the action ofthe transverse muscle, then, the rectus nanows and lengthens its vertical action. This gives lift to the pubic-sternal line.

lmage On exhalation, watch the action of the tratsverse abiLominus lengthenitg inu)ard ftom the sides of the body toward. the rectus abdominus. See the oction of the rectus contifluin{ the inuard direction, thtough its ftue tendons, toaatd the Linea alba. Watch the action floating upuard. throngh the pubii-stemal line toDard. the centet of the skull See this in balance aith the dction len$hening downward. thtoDEh the spinal curues into the back of the pelvis.

.

The tmnsperse and rectus abdnmina

m s.lps

.

The actian al the rcctus abdominus inuard toward the linea dlba and upward aLang thc ptbicrtemdL line.

Aqqbg Balancing the Shoulder Girdle and Arms

),

tnside motion

Spinal Support Frees the Shoulder Girdle and Arms for Movement Balancing delicately at the top of the stenum, the shoulder girdle has the suspended qualityo{a mobile.lnthe vertical position, the shouldergirdle and arms are not involved in supporting the torso's weight. In order to have a free action, however, their balance must be stabilized through the spine and the axis ofthetorso. The spine provides the compressive support for the sternum, and the sternum in turn supports the shoulder gidle. when the underlyin8 spinal and axial support arc established, the many

muscle lines connecting the shoulder girdle and arms to the suppo ing structure are f{ee fromunnecessary holding of weight. This allows the arms to expand easily iII a wide ran8e of movement and allows the shoulder girdle to float freely over the rib cage. The shoulder girdle, consisting ofthe clavicles in the front and scapulae in the back, makes a circular form. In the front it is supported at the sternoclavicularjoint; in the back it hangs from the muscle lines suspending it from the spine. The spine, stabilized along the axis, provides the compaessive supporl for the ribs, the sternum, and, in tum, the shoulder girdle. The fi$t rib circle, thrusting upward into the stemum, supports the point upon which the clavicles rcst. In addition, thetensile action (suspending the sternum from the skull and cervical spine) supports the shoulder 8irdle at the stemoclavicular joint. When the support forthe shouldergirdle is stabilized at the sternum, its outer ends-the acrcmioclavicular joints-are free to hanS and open outward from the rib cage and spine.

lmage gidLe, ibs, aniL spifte as though lookin{ down from aboue. See the shouLder Eirdle os a larte, circuLar fom which is opetl between the scapula in the bark. lnside this Large circle, see the smaller circLe made by the first ibs Watch the sfiall circLe supportin* the Isrge circLe, seein€ how (1) the first ibs

See the shoulder

.

The sh.oDder Bndle. seen fum abate.

Balanclng the Shoulder Glrdte and

A.ns lq

sink deepLy into their spinalsockets as the spine lengthens its actiondou Dard to the tround, (2) the fi.st nbs in the tont th.ust uptDard into the stemum

directly unilemeath the stemoclsvicular joints, and (3) the stemam floats upuard. touard. the cetter of the skuLL. As the suppott is stabiLized at the stemoclavic\Lu joint, see the action opening oatlrard and hanging d.outlv,ard at the ncrcmioclavicular joint.

Freeing the Shoulder Girdle in the Front of the Body Once the skeletalsupport Ior the shoulder girdle is established at the stemum,

the action of the muscles connecting it to the rib cage can be frced from unnecessary weight support. Notably, the pectoralis minor and serratus anterior muscles, when freed, help the shoulder girdle to open outward from the rib cage. The pectoralis minor conflects the third, foudh, and fifth bs to the coracoid process. The seratus anterior connects the first nine Iibs to the inner border of the scapula. By allowing the action of these muscles to lengthen, the scapula ls fteed from being held tightly inward toward the b cage. This opens the space between the scapulae and the rib cage and allows the scapulae to float over the rib cage in the back.

lmage ,Y---'n# v l-_::=r1

I

(/:=zZ

I

u==-4.,/ .

in their stemal sockets and being supported. by the actions of the spine dtd ibf- Watch the actioft opening ouf ard aLont the cLanicle touard the aqomiocLaoicalar sockets. See the actiol of the pectoralis minor and senatus anteiot expandin* as the space opens beti)eeft the ib cage dnd scapulae. see the scapaLae floating freeLy over the ribs. on afl exhalatioft, aatch the sides of the ribs softenins itwad toaatd the axis, crcatinq an even grcater space befireetu the shouLd,er Eirdle and. nbs. See the clalricle bones resting

lEl.J)..

Pectaralis (bd ann senatns antunot (bottom)

i

G^ c-l

"]"

(,/

.

Acton of the shouaer girdb openin9 frcely,

\

seen

frcm above.

90

tngae uotion

The Scapulae Float over the Bib Cage The shoulder girdle is connected to the spine by seveEl muscle Brcups. The largest of these, the trapezius, makes a connection between the spina scapula [the boney ddge on the scapula) and the cewical and thoracic spine. If the action of the trapezius is held unnecessarily tightly, the scapulae are pulled inward toward the spine. This rcstdcts the movement of the shoulder Eirdle in

theback. By lengthenilg and openingthis action, the scapulae are free to float over the rib cage and hang from the upper spine.

.

Th" trdpeztus muscle.

lmage girdle supporteil at the stemLm- watch the adiot opening ontuatd olong the scopLtlat spine touatd the tip of the aqomiot. At the sarne time, watchthe action openinEoutuard olang the clauicles in the frofi. See these two orttons expaliling outward os the tips of the actutuia moue fafther aparL See the shoulder

.

Th? onion opens ouruard

touad

the o.crcmion

Balancing the Shoulder Gkdle and

Atms

97

lmage See the scapuLae

honging lrcm the ceruical spine

it

the back, suppotted at the

stetuufl in the ftont. Walch the Ltpper trawius rnnscles lengthening as the scapnlde htng. At the satue tine, see the back of the sknll floatin{ Epuard as the .enrer of the skull balances along lhe axis.

.

Thz action tlous

downwa ar the

scapulae dnd floats apwanlat the skuLL

lmage watch the actiat flouint dou)fl@ard dont the ba.k of the spine touard. the socrum. See the lower trupezius lengthening dot tl@ard uith this spinal rctiotl. see the shouaer gitdle supported at the stemum ii front and the trapeziDs lines lengthening itu back. See the scapulae floating easily over the ib ca$ os they haE in the bark of the body.

w 'arU

r<\sry,rFE(

)l)ffil .

ThE lowet tuLpeziw

IilAv?\ '[q\ryi#

adion lengtllf,.s

dow

na an1-

t2

lnside Motion

The Glenoid Socket ls Eelow the Acromioclavicular Joint The scapula has two separate joints for the clavicle and humerus bones. The aclomioclavicularjoint, atthe outer tip ofthe scapular spine, is the upperjoint. The Slenohumeral joint, in the Slenoid cavity, is the Iower joint. The glenoid cavity is a cuplike socket, similarto but much shallower than the acetabulum ofthe pelvis. Theshallowness olthis glenoid socket allows the humerus a wide range of movement, The action of the humerus centers into theglenoid socket as it hangs downward. The acrcmioll, extending outward over the glenoid, makes a "roof" over the glelohumeral ioint. Seeing the glenoid socket well below the acromion roof and opening the space between the two joints helps free the acrion of the humerus in its socket.

I

The scapLb, seen

fum

the

funt.

lmage gitdb suppotteil dt the stemum and watch the dctiot of the scapulae floating open from the ib cage. Watch the ortiofl olong the cLavicle and scapDlar spitle opening outward touard the acmmioclavicttlor joint. See this joitt making a "ruof' ouer the tleiohumeral joint. On the lawer LeveL, uatch the rction of the humerus hrtlting iLownwatd as it cente$ into the Sletoid cavity. See the space that this opens betweet the two joitlts. See the shodldet

.

rtu scapula. seen ftom

the bork-

Balanclng the Shoulder Girdle and

Arms ,3

The Axis of the Upper Arm Connects the Centerc of the Elbow Joint and the Glenoid Cavity The humerus articulates withboththe ulna and radius at the elbow joint. The articulation with the ulna gives the folding action of the elbow ioint, and the articulation with the mdius gives the rotary action of the lower arm. The center ofthe elbow joint is located in the articulation with the ulna, and the radius is found outside oI center'Ib balance the elbow at center, then, it

is necessary to release any holding of action at the radius. The axis oI the upper arm connects the centers of the elbow joint and the glenoid cavity. By establishing the action at these two centers, the balance of the upper arm is stabilized alongits axis. This enables the elbow to hang freely as the upper arm centers into the glenoid cavity.

l'

.

Thc borcs of the ann-

lmage Watch the action at the radius opening on th,e outside of the elboto ioint. See the

.

Ttu

uLnn cente.s

humerus

cLt

into the

tlE elbou ioint-

The mdius apms onfrnard,

at the articulation uith the t1lna. See the o.xis of the upper am connectinE the centers of the elbou and gbtloid covity. watch the elboa hatging iLounuard as the otm is suppofted throuth the shouLder girdLe at the stemum.

,4

lnslde lvlotlon

The Axis of the Lower Arm Connects the Centers of the Wrist and the Elbow The lower arm consists of two bones: the ulna and the radius. At the elbow, the center of action is located in the ulna. At the wrist, the center ofaction is Iocated in the radius. The axis ofthe lower am connects these two centers as it integrates the actions of the ulna and radius. The ulna is located outside of center at the wrist joint. By releasing any unnecessary holding of action at the ulna, the balance of the wrist is established along the axis at the Edius. A spacebetween the ulna and radius extends thrcugh the length ofthe lower arm. Seeing this space opening or expanding helps release unnecessary tension in the lower arm and helps establish the balance through the length ofthe axis.

lmage Watch the actiotu opening at the uha on the outside of the wist as the hand centers itlto the rudiB. Wotch the space between the ulna and rudiB opening through the letlgth of the Lower am. See the axis Line passitt( througlL this open

]j,ist and. elbotD. As the hand centers into the radids, Datch the ulna centeinE into the hDnlerus (at the eLbow joint). See the little ftflter hangint freeLy as the ann is suppofted throu$h the should.er tirdle at the stemum. space and coinecting the centerc of the

.

The 4tis af the Lower

am.

.

Action in

tlu lo\ret atm

(Lnd

ertending into the hur.erus.

Balancing the shoulder cirdle and

Arms ,S

The lland Centerc into a Dome There arc seveml similarities between the actions balancing the hands and the Ieet. The bones of the fingers, Ior example, arc longer than can be seen Irom the outside shape of the hand. The metacarpals are the bones comprising the palm of the hand.

These bones extend as far back as the wrist's bones. It is important not to hold the

action of the metacarpals tightly, but rather to let the spaces between these bones open. This Bives a flexible action to the palm. As this action softens the palm, it oeates a natural domelike form, similar to that found in tle foot's arches. The center of the hand is located at the top ofthe dome. The axis ofthe hand passes Irom the middle finger through the dome and into the center of the radius. ln order lo strcngthen the action along the axis, it is helpful to release any unnecessary holding olaction oII the outside olthe hand at the little Iinger As this action releases, thespacebetweentheulna and the little fingerexpands and the action of ihe hand centers along the axis into the radius.

lmage See the space between the uLna

ftnger han$ing frcely into the radius.

ftofi

aftd the LittLe fin4et expanding. See the little actioi of the tuiddLe ftnger centets

the elbov as the

Watch the spores between the tBtacarpal botEs opening and the palm softeninq into a dotue. See the aris passing frorn the middle ftnger thtough the dotue into the

celter of the rudius

otis integmting the hand thmugh the Loi)er dnd uppet clrm lnd into the SLerbid cavity. Watch the lifte of the Little ftn$et as it hot8s freely. See the

[u$

,I

\,lV[,I uue UV

.

The c.xis

of the tutnd and thE sp.Ees betueen the

.

Action in tlE hnnd-

?

96

tn.to" tlotion

Seeing the Arm Fattern as a Whole A basic pattem emerges in the combined actions of the hand and arm. Along the outside, the action opens and lengthens downward as the am and hand hang freely from the shoulder socket. Along the axis, the action integrates the hand and arm into the glenoid cavity. This creates a circular flow oI action: downward alonS the outside ofthe arm and hand to the tip of the Iittle finger and upward along the axis to the glenoid socket.

rffil wu

j/t

NHffi #T{

\

r(ns

cq,r-

b,/,

r^rr#,rr-r ( itr )::Y )

J(\

N,,7) / \ 't/Y

'',$) *t .

-Ihe

Wttem of

the

am

as a whoLe-

ilL I

t

pr

Balancing the Shoulder Ghdle and

Arrns ,?

lmage old

the actions lengthefling downuard abng the uist joitlts. See the hands and ams hatlging freely frotu the shouher socket as the aris inte$rates the hand, wist, and elbo@ ioints into the Blenoid cavity. Watch a flou of action circLtug dawwaral abng the oulside of the adrl and npuatd along the aais as the hond and am orc snppotted throueh the sho\lder Birdle at the stemt m.

watch the spdces opening

outside of the

ams at

the shoLlder, elboa), and

'S:2 .\./,

M, t? t")

I

fi

,+ I

<..2

t,

1

s

,T Y' /',1 / #, l-> ql> f J

T


,1 -> J

.l,

trl .

Thc adion in the drms-

+