From the Inside Out: Core Strength & Posture

This little cartoon presents an interesting picture doesn't it? Amazing that after millions of years of evolution, our structures might be seen to be "de-volving" instead of evolving. With all our modern technological inventions, and the time we spend sitting to enjoy them, our bodies are less and less able to manage daily functional tasks with ease and efficiency.

On Alive! Bodies in Motion on July 22, I had a great conversation with Marie-Jose Blom, master Pilates educator, where we talked about how important it is to develop and maintain good core strength and posture. Important not just for the obvious aesthetic appeal, but for our overall health and wellbeing. People so often confuse "cut" abdominal muscles for core strength - and that couldn't be further from the truth! Our core is made up of 4 very specific structures (transverse abdomial muscle - deep layer of the abdominal wall or "corset"; the multifidus muscles - deep "anti-gravity" spinal muscles or "the spinal zipper"; the pelvic floor and the respiratory diaphragm.) which need to be trained in a particular way. You cannot simply "crunch" your way to great core stability! In fact, Marie Jose has replaced the term "working out" with what she figures is a more apt description of what has to happen to train the core..."working in!"

And no matter whether you are looking at core stability or posture, breath always has to be a part of the equation. The respiratory diaphragm is as much a postural muscle as it is a respiratory muscle. When good ventilatory function is impaired somehow - then posture, respiration and movement function are impaired as well! Marie Jose postulates that due to the nature of the deep core - muscles that are required to work at a low level ALL the time - they could in fact be classified as aerobic muscles. So we're back to breathing again - breath is the platform upon which posture, core abilities and functional movement rest.

Marie Jose recommended a great book for anyone interested in postural information. I often recommend it to my clients as well. "The New Rules of Posture: How to Sit, Stand, and Move in the Modern World" by Mary Bond. It's worth a look!

Click here to hear the full interview!

Running Smart!

I loved talking to John Stanton this week on Alive! Bodies in Motion. Founder and CEO of The Running Room, John gave a very human account of a journey from being an overweight, heavy smoking executive to a man who runs marathons and inspires people all over the continent to improve their health by getting active.

"Start slowly and enjoy what you're doing." John suggests that a lot of people who have a negative experience with running are probably starting out too fast. He recommends starting with 1 minute running to 1 minute walking briskly for the first week. Over the next 10 weeks, gradually work up to 10 minutes running with 1 minute briskly walking. And the brisk walk is important! It changes the length of your stride and the muscles you are working - so when you start running again, you've had a real rest (more than you would get if you simply slowed your jog or "shuffled" for a minute.)

John figured that one of the big reasons people don't start exercise when they are out of shape is the fear of embarrassment. His suggestion is to get out and find something you enjoy and to find a group to do it with. The group takes attention away from individual insecurities and offers a kind of accountability to keep you doing what you've set out to do.

And he talks about posture and breathing too! Core strength and great posture will make you a better runner! A note though - make sure you are not "gripping" your abdominals or bracing your ribs. This kind of holding can make breathing difficult - and you'll end up with your shoulders around your ears - or an interesting lack of stamina!

My guests on Alive! Bodies in Motion have been unanimous in one thing - to begin your path of finding better health - go and find some kind of physical activity that you ENJOY doing. If you love it, you'll be more likely to do it again and again - and CONSISTENCY is the name of the game.

Embody Your Movement - Love the Body You Live In!

On today's Alive! Bodies in Motion show, I had a great conversation with Eric Franklin; dancer, movement educator, author and founder of the Franklin Method. We discussed how we can use one simple tool to feel better in our bodies. Imagery! It's portable, we don't need any equipment and it costs us nothing! And yet, by playing with it, especially in the things we do everyday like walking, sitting, standing and even breathing, we can quickly begin to feel better in our own skin!!

Eric outlined a couple of simple principles for us. An image works when it is a clear picture. Whatever you are imagining - see it, feel it, even smell it! It must be a vivid image, full of rich detail. When the image is vivid and meaningful to you, your body will respond. 

We get better at what we do most of the time - so play with things that you do regularly. We take 20,000 breaths a day - but when was the last time you practiced enjoying the breaths you take?  Feel the freedom of your gait as you walk, enjoy the ease in your shoulders as you work at your desk. You can use imagery anywhere, anytime!

Eric has some wonderful aphorisms that he uses in his training:
~ Embodying function improves function.
~ Balanced mobility creates stability.
~ Don't solve problems; experience solutions.
~ If you want to change your body, first change your mind.
~ Your flexibility is only as good as your alignment permits.

And my personal favourite...
~ The best image is the one that discovers you.

Change your thoughts to change your body!!
You can hear my interview with Eric Franklin on Alive! Bodies in Motion on VoiceAmerica's Health and Wellness Channel.

Flow Into Fitness Symposium

For You Movement Educators out there - check this out! (From my Colleagues at Ottawa U!)

LEARN TO BE A ‘FLOW IN ACTION’ EDUCATOR


Join us for a series of interactive workshops/presentations based on the philosophy of fluid movement and experiencing flow in action. Come learn how to use joyful physical activity to connect with children in, and out of the classroom.

This symposium is designed for: Daily Physical Activity, Physical Education, yoga, and fitness instructors.

Papers Presented in Round Table Discussion Format
Themes Include (but are not limited to):
¨ Flow in Daily Physical Activity (DPA)
¨ Flow in Elementary Physical Education
¨ Flow in Secondary Physical Education
¨ Other: _________________________


CALL FOR PAPERS FORM (Due Aug 1, 2010)
When: Thursday October 21, 2010 from 8:30 a.m. to 5:30 p.m.
Where: Harbour Castle Westin Hotel, Toronto, ON
Price: $99 for professionals, $75 for students (Before Aug 31, 2010)

Reserve your spot before June 30, 2010 to SAVE $20
by emailing Stefanie Partridge at spart033@uottawa.ca

Keynote Presenters Include:
~ Emilie Conrad, founder of the Continuum Movement Method

~ Dr. Stephen Smith, Director of Teacher Education, Simon Fraser University, Physical Education Pedagogy and Curriculum Specialist

~ Dr. Rebecca Lloyd, Assistant Professor, University of Ottawa, Fitness Education Pedagogy and Curriculum Specialist.
Space is limited to 100 people. Register today at: http://flowintofitness.ning.com/page/registration-2
For more information contact Stefanie Partridge at spart033@uottawa.ca
Sponsored by the Interdisciplinary Initiatives Grant, University of Ottawa

Open Mind, Healthy Body

In my interview today with Dr. Les Fehmi, co-author of "Open Focus Brain: Harnessing the Power of Attention to Heal Mind and Body," the biofeedback pioneer offered some tips on how we can begin developing a more open attention to improve our health and quality of life.

If you're feeling stuck in narrow attention - lurching from stress to stress and never really finding a place to release tension - try Dr. Fehmi's simple quickie exercise:

Since the hands and fingers are very sensitive and wired in to our central nervous system, they are a good place to start. Begin by looking at the thumb and forefinger on one hand. Become aware of the thumb and forefinger as you pinch them together and apart, together and apart. Begin to include the space between the thumb and forefinger in your awareness. Gradually allow the space to become as important in your awareness as your fingers. When you reach a place of awareness where the opening and closing of the space between your fingers is as important or more than the fingers opening and closing - you'll be on your way to more open focus attention. As you move back into whatever your activities for the day may be - notice what you notice! You just might like how you feel!

Alive! Bodies in Motion

Moving Spirit on Voiceamerica.com Health Network!

Hosted by Susannah Steers, "Alive! Bodies in Motion" is a new internet radio show on Voice America's Health and Wellness Channel. Join Susannah and her special guests as they inspire change through lively dialogue about the many ways that physical activity is important in our lives; as a connection to ourselves and to the world around us. Beyond topics in traditional fitness, "Alive! Bodies in Motion" explores integrated, holistic approaches to physical activity, sport, play and embodied living and presents inspiring stories about people who are enriching their lives and the lives of others through movement. The show unveils a path to health and vitality that respects the mind, the body and the spirit within, better connecting us to our own lives, our families and communities!

Join us live weekly on Thursdays from 1-2pm (Pacific) starting June 3, 2010.Call in and join the discussions!

EXPLORE! Applying an Holistic Approach to Movement Training

As Wikipedia describes it, holism is the idea that all the properties of a given system cannot be determined or explained by the sum of its component parts alone. Instead, the system as a whole determines in an important way how the parts behave. Certainly we've seen a rise in the number of people looking beyond allopathic medicine to find professionals who espouse holistic practices. The increasing popularity of so-called "body-mind" practices speaks to people's desire to find a more integrated approach to movement as well.

For most, those body-mind practices tend toward activities like yoga and tai chi. Activities like these have given us a language to use in connecting to movement in a holistic way. They have opened a door to modern fitness enthusiasts into moving and thinking about moving in a different way. The quality of breath is important, not just the speed with which respiration returns to normal after exertion. Finding a degree of ease in movement, no matter what the level of exertion, is important too. With a little awareness and a little practice, one can begin to apply a holistic perspective to training movement of all kinds.
That being said...Where do we begin?

1. Breathe
Probably one of the easiest places to start is with breathing. Notice the quality of your breath. Where do you feel it moving through your body? Is each breath free and deep, reaching down in to the bottom of the lungs easily? Do you feel any restrictions along the pathway of your breath: in the throat, the shoulders, the spine, chest, belly, pelvis or tailbone? As your level of exertion changes, how does your breathing change? What does your breath sound like? Different movement modalities often teach different breathing techniques. Play with some of them in your day to day movement and notice the effects.

2. Feel Your Skeleton
Our bones provide a solid structure which enables us, with the assistance of the muscles, to move our way through space. We tend to focus so much on muscles, that we often forget that the bones are supports and levers that we can use too. A simple way to play with the skeleton is to feel, in a variety of positions, the stacking of your bones in relation to each other and to gravity. How does gravity move through the bones into the floor? What feels supported - and what doesn't? As you release your bones into gravity, can you feel the support of the floor underneath you? Does this have any effect on the sensations in your muscles?

3. Layer the Work of the Muscles
Play with feeling the layers of work that exist in the muscular system. There is one group of muscles that essentially snugs the bones together (local stabilizers) and another group that moves us through space (global mobilizers). Coordinating these muscles in different ways creates different qualities of movement and sensation. How different can it feel doing a pilates class or walking the dog, or playing a shift of hockey, skiing a slalom course or dancing petit allegro variations in a ballet class? You can tweak your coordination of these layers of muscles to find the optimum support for YOUR body in any of these situations. Your activity will determine to some degree how you use these muscles - but a conscious connection to them may offer possibilities you hadn't considered before.

4. Connect to Other Systems in the Body
Practice making connections to other systems in the body while you are moving. Feel your heart beat. Can you find a sensory connection to your ciculatory system anywhere else in your body? Can you feel the blood moving through the arteries in your arms or legs? What is the quality of that sensation?

Visualize your major internal organs. They are densely packed within the trunk, and in their own way provide a kind of support for the structure of the body from the inside out. Each organ has its own mobility and motility within the body. Can you begin to differentiate different organs by their feel: weight, quality of suspension in the body, vibration?

Imagine the intricate web of your nervous system: the brain, the spinal cord, the nerves themselves and moving further down the scale...the nerve synapses themselves. One way to begin getting in touch with this part of the body is to become aware of the overall "vibration" in your body at various times.

5. Cellular Movement
Yeah, right. Right? Believe it or not, it is possible to get a deeper sense of movement on a microscopic scale in the body! This is movement that may or may not register as "movement" to the eye of an oustide observer, but that can be perceived as movement within the body. Often times, these kinds of movements are felt as waves or undulations in the body - a flow of spirals, whirls and eddies that wind and unwind within. No doubt it is best to begin tapping into this kind of thing in a more meditative state, graduallly allowing your growing perception of these flows to create "micro-movements" which may or may not inspire larger movement. Let go of any preconceived ideas about what "should" happen, and just feel what is there.

These few steps are a very brief overview of some of the ways you can connect to a more holistic view of your own body in movement. At first, you may want to explore each of these pieces on their own. Be aware though, that our bodies are much like holograms and that all of these pieces exist in the body at the same time. Our sensory awareness becomes an ongoing stream of information. As we develop our skills in embodying the information, we improve our ability to understand our bodies and can make better choices about how we are working them.

A body working with attention to the whole is a little like a moist sponge; supple and resilient. This sponge is able to absorb from without and release from within. One can twist it, bend it, squish it - and it simply returns to its original shape. Every cell is included - not just the ones outside we can see and touch. This sponge has a huge potential for movement! Take the time to begin to know your body in a new way. The simple act of exploring a new perspective can open a vast array of inner resources on which you can draw for living a vital, healthy and moving life.

Metabolism of Non-steady State Work & Sport

Endurance sports such as running and cycling performed in a steady state condition have been thoroughly investigated over the years largely because they could be studied in the laboratory. However, much of work and sport occurs intermittently under non-steady state metabolic conditions. Only recently has portable equipment assessing oxygen uptake been available to study the metabolism of non-steady state activities performed outside laboratory conditions such as basketball, volleyball, tennis, and the martial arts. Dr. Kris E. Berg, professor and director of the Exercise Physiology Lab at the University of Nebraska at Omaha, discussed the implications of his research on physical conditioning, nutritional support and exercise adherence at the recent 2008 AAHPERD Conference in Fort Worth, Texas.

Commonly, cardio-vascular fitness is measured by the volume of oxygen one can consume while exercising at maximum capacity. "VO2 max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies have shown that one can increase VO2 max by working out at an intensity that raises the heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week." (Brian Mac) Typically, these same studies have been based on time-motion analysis and heart rate data and have not taken into account the fluid relationship between heart rate and oxygen uptake in the context of sport, or non-steady state activities.

Often, the calculation of VO2 energy expenditure of various sports is effectively a laboratory estimation based on distance travelled. What this doesn't take into account is the energy cost of continual changes of velocity and direction, or the cost of acceleration and decceleration. Neither does it factor in elements like temperature, emotional state and hormonal effects. With recent advances in technology, Dr. Kris Berg has been able to generate accurate data for studying the VO2 and energy expenditure values for tennis, racquetball, basketball and martial arts. What he discovered is that the mean VO2 values for these activities is very similar to those for steady state modes of exercise (i.e. endurance sports). Many of these activities meet the current aerobic exercise guidelines for aerobic fitness - even when the heart rate has NOT been elevated for a steady 20 minutes. Apparently, short bursts of intense activity interspersed with periods of rest are the key. Numerous speed bursts are supplied mostly by phosphagens in the body. Phosphagen synthesis is largely dependent on oxidative metabolism. Consequently, high intensity bursts of activity elevate the uptake of oxygen considerably - even when the heart rate is not continuously raised.

This has important implications for physical conditioning in general. Where previously medical and fitness professionals recommended only endurance type activities such as running and cycling for cardio-vascular fitness, they can now recommend other activities and be assured that guidelines for aerobic fitness will still be met! People who prefer a more social atmosphere for fitness, or who prefer playing sports to the solitary pursuit of running, for example, will enjoy the fact that they can play their favourite sport a few times a week and improve their cardiovascular fitness at the same time. In terms of athletic conditioning, activity specific interval training can be used to improve aerobic fitness within the context of the sport; by including more frequent, short bursts of intense activity. The emphasis is still very much on getting out and getting active, but the range of activities that will improve cardio-vascular fitness is obviously much wider than researchers have credited in the past. So enjoy - get out and play!!

(This information is based on an Alliance Scholar Lecture by Dr. Kris E. Berg at the American Alliance for Health, Physical Education, Recreation & Dance (AAHPERD) Convention April 10, 2008 in Fort Worth, Texas.)

The Living, Breathing Spine

The human spine has an incredible ability to support, move, inform and nourish the rest of the body. It acts as the integrating factor between the upper and lower halves of the body and supports the weight of the head, limbs and organs. Protected within the spine's bony structure lies the spinal cord; a key element of the body's neural network. Around the spinal cord we find the dural tube, a conduit for the "fluid" body. To function at its best, the spine must be stable, mobile and balanced. We can choose to support the spine's best function by working it biomechanically. I think though, that by adding a little "magic" we can considerably enhance the movements of the spine, finding the inherent life and breath in this fascinating structure.

In movement training, when we look at methods for supporting and mobilizing the spine, we would do well to take this structure's many and varied roles into consideration. Most often, the biomechanical approach gets first view. Are the multifidi and other local stabilizer muscles being recruited well and consistently enough to stabilize individual vertebral segments in relation to load and range of motion? Are the spinal curves balanced? Can the spine articulate segmentally? Can it work as an integrated unit? In a clinical or traditional fitness setting, what I see most often are strategies either to "hold" the spine in a stable position or to articulate spinal segments individually . In my mind, this translates to a relatively passive role for the spine; with the action of the structures around it taking precedence. That's fine, as far as it goes. Can the spine have a life of its own?

Marc Boivin, a veteran modern dancer from Montreal, PQ suggests that "the spine to coccyx line can be perceived as a fifth limb (like the fifth limb of the starfish integrated within the spine and behind the bellybutton). Listening with perseverance to the dance between the head and the coccyx as an initiation for movement is also a great way to learn about our strategies of movement. We often choose to contract a part of this dynamic opposition in order to push against another body part; this then closes a part of the body and inhibits the movement from travelling totally through us." Suddenly, the spine is not just a complicated series of joints that need stabilizing and mobilizing, it is an active and independent structure that can move and be moved to enhance the quality of our movement overall!

Mr. Boivin's suggestion allows us to introduce a little magic to our biomechanical approach. In an exercise setting, one can visualize his idea in this way: with spine as a train or roller coaster on a track. With the spine in a neutral position, visualize the moment where the cars on the train begin to move. As the lead car on the train begins to move along its track, the following cars on the train (individual vertebrae) engage lightly with each other . The spine becomes an active, integrated unit. Experiment with the different feeling of initiating the movement of the spine from either the engine (head) or the caboose (tail). Feel how the vertebrae in between can be drawn into the action. I have found that quite often, as one taps into this sensation, the inner unit core musculature is activated spontaneously.

What happens in spinal flexion or extension? Imagine the cars on the train moving along a roller coaster track. The cars on the train must stay on their track, following the lead car (coccyx or head) as it moves into space. As the spine moves into flexion/extension by initiation from the head, the tail and all the vertebrae in between are drawn immediately into that action. The vertebrae will move along the identical track that the head has set - only sliding into flexion/extension when it becomes an anatomical necessity for that to happen. The result is a long spine, suppported at every level as it moves into flexion or extension. You will probably notice that the core musculature works more efficiently with this focus as well.

For those with an interest proceeding further, we can begin to play with our magic on a much deeper level. By virtue of its role in the fluid body and nervous system, the spine has internal tides and breath that deserve to be respected and nourished as much as the muscular systems that often receive the bulk of our attention. There are treatments and therapies that will address these living, breathing tides (like craniosacral therapy) - but is there a way to tap into these through movement as well? Absolutely.

Continuum movement is a prime example. Developed by Emilie Conrad, the movements in Continuum "are designed to enhance the undulating spirals and circularity of the fluid system. A full range of non-patterned movement, from dynamic full-bodied expression to subtle micro-movements, stimulates neurological growth and vibrancy. Undulating wave motion permeates tissue, softens boundaries and amplifies sensation. Wave motion is the primary access to our bio-intelligence that is not bound by time, space or condition. "

Body-Mind Centering (BMC), created by Bonnie Bainbridge-Cohen offers a whole different approach, including developmental movement patterning. BMC "is an experiential study based on the embodiment and application of anatomical, physiological, psychophysical and developmental principles, utilizing movement, touch, voice and mind." By experiencing one's own movement patterns, one can begin to see where there are possibilities for moving in a fuller, more open range.

Contact improvisation, a dance form that began in the 1970's offers an opportunity to explore the flow of movement in an organic and fluid way - playing with weight, flow, fall & recovery, contact, connection and sensory listening. It is playful and contemplative, furiously athletic and still. The movement of the spine and pelvis is central to this work.

Beginning to explore the movements of the spine beyond what is merely "functional'' opens up a multitude of possibilities for movement and self-discovery. The spine comes alive and infuses a new vitality to our whole bodies our lives. Explore the possibilities - a healthy, living, breathing spine can be a sublime experience!

For more information:

Continuum Movement: http://www.continuummovement.com/

Body-Mind Centering: http://www.bodymindcentering.com/

Contact Improvisation: http://www.edamdance.org/

Rethinking Effort

An intense societal pressure to perform drives our North American culture: bigger, better, faster, higher, more, again and again and again. There is little room for error and no room for rest. With all kinds of electronic gadgetry, people are potentially available to others every hour of every day. Individuals are pressured to be experts in their work and finances, to be fantastic parents raising fantastic kids and to be actively involved in their local schools and communities. People schedule an impossible number of activities into every day and when a free moment appears, more things to do quickly fill the void.

The pressure to perform has squeezed its way into our understanding of physical health as well. The picture of physical health fed to the public over the last several decades speaks mostly to measurable cardiovascular fitness, muscular strength and stamina, combined with balanced caloric intake. Over the years, a healthy active lifestyle has been largely replaced by the repetitive flexing of isolated muscles in a gym or fitness class setting. For those who carve the time out of their busy schedules, most will attack their physical play time with a particular intensity - wanting to sweat, burn calories, fatigue the muscles and generally flex, flex, flex to a fit and healthful state in as little time as possible.

Traditional fitness plays an important role in the sphere of overall health. However, if the equation for physical health is reduced to nothing more than energy burned always being more than or equal to energy consumed, then the bigger picture is lost. What goes on in the rest of the body when we attempt to burn the most possible energy in the shortest amount of time - time and time again? Are we creating effort where there could be ease, tension where there could be flow? Consider this: how many people do you know who regularly get less than 8 hours sleep a night, or suffer from restless sleep or insomnia? How many people do you know who suffer from frequent joint pain and stiffness? How many people do you know who just cannot seem to stick to an exercise routine? Can our approach to physical activity have a part in any of these questions? Perhaps a more holistic view of fitness, taking the relationships between all of the body's systems into account could offer us more support for our whole lives.

Many of the activities people choose in their pursuit of fitness, and the way they attack these activities can potentially promote a sympathetic (fight or flight) response in the body. Combined with other stresses in life, it seems possible that working out this way on a regular basis could contribute to a state of sympathetic stress over time. Under stress, the body loses resiliency (more lost resiliency than can be explained away by the aging process). Musculoskeletal dysfunction and injuries, immune system depletion, hormone imbalances, digestive stress - all of these are indicators that the body is regularly working beyond its capablity as a whole, and moving into stress. There is mainstream medical evidence that suggests that chronic sympathetic overload can have serious consequences for every system in the body. What can we do about this? Good nutrition and adequate rest certainly play a part. I also believe that training in a physically mindful way can help us embody our experiences for more health benefits over the long run.

Imagine a world where it is possible to create strength, stamina and agility without the kind of willful effort many people are used to imposing on themselves. I am not talking about the fabled fluff of infomercials: "Ideal fitness in 3 minutes a day!" No. That's still just fluff. It is true that in order to grow (stronger, smarter, more flexible) we have to ask more of ourselves than we are currently able to handle easily. I am simply suggesting that it is possible to redirect our sense of effort into working in a more mindful and sensory way. To begin to find "the zone" more often in our physical experience - that integrated state where everything seems to move smoothly. It is still possible to work on the edge, in order to challenge oneself, without bracing the body and forcing oneself onward. It simply takes attention, and a sometimes little more time. With time though, it feels BETTER.

I believe that the foundation for a more holistic approach is breath and a true connection to the body's core (not just strong abdominals!). Through those connections, it is possible to release tension in the body that is not serving a purpose. Free up inefficiently expended energy to allow yourself to move more easily, able to take on a new/different load. Play with the idea of softening your strength and strengthening your softness. Dissolve tension and muscle density into flow. When you want to bear down to find strength, challenge yourself to resist compression and reach out instead! You'll find a different kind of intensity to satisfy you. Train the body in a balanced way - not too much of any one thing. Don't forget to play! Establish relationships to the world around you - physically, emotionally, intellectually and spiritually. Movement practices like yoga and Pilates can offer a gateway to working the body in this way, but it is possible to find even while training for a marathon, playing hockey or playing with the kids. Perhaps, if we can begin to adopt this approach in our own bodies, we can start to slow down and find balance in the rest of our lives as well.

My challenge to you for the New Year is this: look for ways to balance effort, intensity and drive with mindfulness and sensory awarenss in your physical pusuits. Be present in your body and observe what is going on in the moment. Make choices regarding your training based on what is really there, not what you wish was there. Feel your edges. Are you hanging on by the skin of your teeth and the sheer force of your will? Mental toughness is one thing. Integrate it with physical smarts and your body will love you for life. You may find that in relating better to your own body, the rest of your world is a little easier to deal with too!

"Core Stability" - What Does It Mean and How Do I Get It?

Core stability. These words are tossed around easily these days: common "jock talk." But what do the words really mean? A strong core enables a stable pelvis and spine. Yes.... But what is the core? Strong abdominal muscles? I have worked with many wonderful people who have beautiful, "ripped" and rock hard abdominals, but who have back pain due to a lack of spinal/pelvic stability. Okay - perhaps core training involves more than simply strengthening abdominal muscles. How do the pelvic floor muscles fit in? The respiratory diaphragm? The back muscles? Simply "tightening those abs" may not be enough...

In most fitness and medical circles, the body's inner core musculature is commonly accepted to be made up of four structures: the respiratory diaphragm, the transversus abdominus, the lumbar multifidus and the muscles of the pelvic floor. When this inner unit is strong, the pelvis and spine are generally fairly well supported. This is a good thing; but is it the whole story? I believe not. In my experience, coordination and balance are the key. Strengthening the inner unit within an inch of its life may actually be a hindrance, if it is not strengthened relative to the actual load/movement needs of that particular body. As much as external bracing can hinder mobility in a body with a weak core, bracing of the inner unit can immobilize deep structures leading to dysfunction of a different kind. The trick is to find the balance of strength and mobility that creates the least amount of stress on the body as a whole.

In her article, "Recent Advances in the Assessment and Treatment of the Sacroiliac Joint - Stability &The Role of Motor Control," physiotherapist Dianne Lee describes joint stability as: "The effective accommodation of the joints to each specific load demand through an adequately tailored joint compression, as a function of gravity, coordinated muscle and ligament forces, to produce effective joint reaction forces under changing conditions. Optimal stability is achieved when the balance between peformance (the level of stability) and effort is optimized to economize the use of energy. Non-optimal joint stability implicates altered laxity/stiffness values leading to increased joint translations resulting in a new joint position and/or exaggerated/reduced joint compression, with a disturbed performance/effort ratio." (Vleeming, A. , Albert HB, van der Helm FCT, Lee, D, Ostgaard HC, Stuge B and Struresson, B)

Based on this definition of joint stability, I think that any exercise program with a goal to create core stability must include the following:

• education of the client as to the specific components of the inner unit and its relationship to other structures, increasing both intellectual and felt-sense awareness;
• identification of client's current stabilizing strategies, and a deconstruction of inefficent patterning;
• strengthening, coordination and well-timed activation of specific muscle groups, in relation to each other, in various movements, leading to ease of motion in the WHOLE body.

The really interesting part about creating this kind of training program is that it is not a linear process. The pace of each client's progress will be different as each one encounters his/her own challenges to awareness, balance and strength. One cannot safely deconstruct inefficient postural/movement patterning until the client has something better to take its place. Helping someone to find their way to real core stability is an exciting dance where the persistent and curious usually find their way. There is no instant fix... just an intriguing process whereby the body becomes better and better equipped to handle itself in the world.

Come Home...To Your Body.

As we head into an often busy and stressful holiday season, with our world in turmoil and our lives packed with stuff, here are some words to keep in mind...

"To come to our senses, both literally and metaphorically, on the big scale as a species and on the smaller scale as a single human being, we first need to return to the body, the locus within which the biological senses and what we call the mind arise. The body is a place we mostly ignore; we may barely inhabit it at all, never mind attending to and honoring it. Our own body is, strangely, a landscape that is simultaneously both familiar and remarkably unfamiliar to us."

Jon Kabat-Zinn

"Coming To Our Senses: Healing Ourselves and the WorldThrough Mindfulness"

Feel your way home....

Why do we move?

"There is nothing like heading out into the forest for a run at the end of the day." I've heard these words from so many people, and I've said them myself. You head out into the woods where it's quiet, except for the rustling of the trees and the rushing of the water through the creeks and rivers. There seems to be a blanket of calm all around you... and you run.

Your breath full in your lungs, your joints finding their way through the kinks of the day until they feel fluid and lubricated. You feel your muscles working hard as you hit the uphills, running free on the downhills. You hit your stride and with it comes a kind of peace. Your body, your heart, your mind and your environment. You push yourself, just enough. For this moment, there is nothing else. Just you. Moving. Breathing. Being. Now.

"When I don't dance, the rest of my life just doesn't work as well." This one's mine, although I'm sure I share it with countless others. You head into the studio... spend some time just feeling your body as you warm up. What are the possibilities for today? You coax the body into movement, encouraging the more reluctant bits to join in. Gradually, the body comes to life from the inside out. You move through class, bringing all the pieces into cooperation with each other until it seems possible to fly. You move with the other dancers in the room, all of you breathing, sweating, reaching for more. The incomparable ecstasy of a really deep stretch, the exhilaration of a new lift and the strange sensation of moving in contact with someone you haven't danced with before... that foreign intimacy that is at once delicious and terrifying.

You dance. And whether it's a good day or a not so good one, you are there, doing your thing. You can pour your heart and soul into that dance, feeding it with everything you've got. You lose yourself in the movement ... no past, no future just that moment of expression. And come out feeling transformed.

Pure, focussed, physical intensity. Invested with every ounce of heart and spirit. Whether you're dancing, running, skiing, riding... it doesn't matter. When you're really moving, there is no time for trivialities - your movement demands your undivided attention. Right. Now. The air you breathe takes on a whole new priority. You notice every sensation, and you relate to your world in a different way than you do the rest of the time. And, for that moment, nothing is more important. Moving, breathing, living. Now.

I don't know about you... but THAT is why I move.

"Recto Talo Stare" : The Ankles and Feet as Gateways to Fluid Movement

Over time, anyone seriously involved in movement has likely investigated core stability, postural alignment, breath support, and neuromuscular coordination to one degree or another. Balanced integration of these elements can introduce fluidity and ease into movement where overt muscular effort might otherwise be present. In recent years "core training" has become a trendy buzz-word in the fitness industry. However, "core training" does not necessarily translate to fluid, organic movement. Often, core stability and postural alignment are addressed only in relation to the body's trunk; with little concern for how that body will relate to its environment once it moves to standing. All the best training in the world will fall flat if there is dysfunctional patterning in the transfer of weight from the thorax through the legs and feet to the ground. Since the feet, in a standing position, are the body's contact with the ground, and since the ankles transmit weight to the feet from above - let's have a look at possibilities for optimizing the relationship between these important structures.

The efficient transfer of weight from legs to feet hinges, quite literally, on a bone called the talus. The talus articulates with the tibia and fibula (lower leg bones), as well as with the calcaneus (heel bone) and the navicular bone in the foot. It acts simultaneously as a hinge joint with the tibia and fibula and as the keystone for the longitudinal arch of the foot. Interestingly enough, even with its dual functions and responsibilities, the talus has no muscular insertions directly upon it. Instead, it is supported by ligaments and moved by the structures around it. Weight descending from above must be placed properly on a well-aligned talus. From there, the muscles of the lower legs which have attachments on the bottoms of the feet and the muscles in the arches of the feet themselves can participate as needed for stability and propulsion. In order for the talus to adequately perform its role(s), balanced functioning of its surrounding structures is essential.

One of these structures is a muscular "sling" which guides weight from the lower leg onto the talus, helps to support the arches of the feet and participates in plantar flexion of the foot. The peroneus longus muscle makes up the lateral aspect of this sling. The peroneus longus originates from the upper lateral shaft of the fibula. Its tendon then travels down the outside of the leg, under the lateral malleolus, under the foot to the cuboid bone and across the sole of the foot to the first cuneiform and inserts on the base of the first metatarsal. With its journey from outside to inside, the peroneus longus connects both the lateral (weight bearing) and medial (propulsion) sides of the feet to the lateral sides of the body.

The inner component of the sling is made up of the tibialis posterior. The deepest muscle in the calf, the tibialis posterior arises from the upper back of the shafts of the tibia and fibula, and from the dense membrane between those two bones. It drops down the inner back of the leg where its tendon runs behind the medial malleolus and inserts under the foot on the navicular bone, with minor attachments to the cuboid, lateral cuneiform and metatarsals II - IV.

Now that we have identified this sling... What do we do with it? Let's look at some fundamental movement, and examine how we might use this pair of muscles. The ankle joint (tibia, fibula and talus) is a hinge joint. Its movements are described as plantar flexion (extension) and dorsi flexion (top of the foot toward the shin). Since both the peroneus and the tibialis posterior are involved in plantar flexion of the foot, we'll start our investigation there.

In plantar flexion, the narrow part of the talus moves into the "pincer" created by the ends of the tibia and fibula; meaning that the ankle will be somewhat unstable through this range. The ankle is comparatively stable in dorsi flexion, since that movement causes the widest part of the talus to move into the pincer. Given that structural reality, is there a way to increase stability in plantar flexion? The gastrocnemius and the soleus (major calf muscles) are considered primary muscles in plantar flexion. They are certainly important - but they are not enough. The achilles tendon, which attaches these muscles to the heel, inserts only on the calcaneus. Plantar flexion initiated purely from this perspective can leave the foot vulnerable to inversion and adduction due to the shape and movement of the joint created by the talus and the calcaneus. However, when the support of the peroneal/tibialis posterior sling is added, the stability for the ankle in plantar flexion is dramatically increased. The sling participates in modifying the shape of the pincer - tightening its two sides and effectively solidifying its hold on the talus in plantar flexion. Through their attachments on the plantar foot, the sling muscles also tend to support the smaller bones of the longitudinal arch, and the mid-foot, improving the ability of the feet to absorb shock and transfer weight smoothly.

Try this!:

Sit upright on a chair, legs hip width apart, feet flat on the floor. Feel the sitz bones reaching into the ground as the crown of the head lengthens toward the sky. Empty the legs. Open the soles of the feet into the ground, feeling the contact points at the heel, and under the 1st and 5th metatarsals. Maintaining the contact points on the soles of the feet, visualize the sling much like a stirrup; supporting under the arch of the foot, with muscles pulling up on the inside and outside of the calf.

Feel the balls of the feet gently spread out on the floor as the sling lifts a hanging heel off the ground. The thighs will continue to feel empty, and you may feel that as you lift the slings, the sitz bones drop deeper toward the ground. When lowering the heel back to the floor, control its descent using the same sling muscles, and your connection through the feet to the ground. You may notice that when you move the ankle in this way, the mid-foot becomes more stable.

The trick now is to take this new perspective into weight bearing movement. This image is very helpful in the context of Pilates legwork on the Reformer. Not only can this strengthen the feet and lower legs, in my experience it is useful in aligning the legs as a whole. The tibialis posterior shares a myofascial track with the adductors of the legs. Through this relationship, the whole inner leg is activated, and the medial knee tends to find support without having to focus specifically on the medial vasti muscles. As the whole inner leg is activated, in length, an intriguing influence is exerted on the body's core through the continuation of the "deep front line" myofascial track into the pelvic floor and beyond. I have observed in my own practise that people are much less likely to hyperextend the knees when working with this focus.

Athletes can take the classic calf stretch and rise (standing with toes on a stair, heels stretching down, pressing through feet to rise up) and work with the same focus. Taken into standing, the body seems to balance itself more easily over the feet. Taking this focus into gait can facilitate greater hamstring activation and a better proprioceptive connection with the earth. So... Maybe those Romans had it right. "Recto Talo Stare" - Stand tall on your talus. You'll find greater ease of motion, and a stronger connection to your core in gait.

Pilates Mat Classes

Tuesday, January 10, 2006 - Tuesday, March 14, 2006

7:15 - 8:15 pm; 8:15 - 9:15 pm

A series of one-hour classes in core fundamentals and Pilates mat basics with instructor Susannah Steers. The Pilates method works to organize muscle systems in the body to support and move the bones easily and efficiently. Working to develop a base of dynamic stability, these classes will enhance participants' understanding of postural alignment, breath support and fluid movement. Concentration on the body's core strength will facilitate spinal support and mobility, and breath will be used to nourish movement. For more information, or to register, contact Bonsor Recreation Centre.

Bonsor Recreation Centre

6550 Bonsor Avenue

Burnaby, BC

V5H 3G4

(604) 439-1860

Please note that while Pilates can be an important tool in managing chronic pain and rehabilitating injury and dysfunction, these mat classes are not suitable for anyone suffering from spinal disc problems, osteoporosis, whiplash, concussion or other conditions affecting the spine/head. For best results, people dealing with these kinds of structural issues should begin their Pilates experience with one-on-one training.

The Influence of Breath on the Thoracolumbar Spine

Breath. We take it for granted. We breathe in, we breathe out. We don't have to think about it, it just happens. And yet, breath is the one thing that ties into everything we do. Breath supports posture and acts as the bedrock for the function of every single system in the body. It unites the sympathetic and parasympathetic nervous systems. It connects spirit to form. Outside of ourselves, we can tune into others through breath - without a word being spoken. Perhaps breath deserves a little time and attention after all...

To understand breath, let's start with a some basic anatomy. The diaphragm is the primary respiratory muscle. It is a dome-shaped muscle which attaches to the inner surfaces of the sternum (breastbone), mid-spine and lower ribs (all the way around). These muscle fibres insert on their own central tendon. There is an important and often overlooked "crural" portion of this muscle which arises from the front and sides of the first, second and third lumbar vertebrae, and attaches on the central tendon as well. If the main body of the diaphragm is shaped like a parachute, the crural portion is the ripcord. (When you pull the ripcord on a parachute, the parachute opens. The same action is true for the crura and the main body of the diaphragm.)

It is also important to note that through the crura, the diaphragm has fascial continuity with the psoas major (a deep hip flexor) and the quadratus lumborum (an extensor of the spine). By the nature of its insertion point on the 12th ribs, the quadratus lumborum acts as an accessory in breathing by anchoring the last ribs and consequently, the posterior fibres of the diaphragm. The fascial continuity with the psoas continues on into the pelvic floor and beyond. 

What creates breath? On a purely biomechanical level, the brain registers elevated levels of carbon dioxide in the blood, triggering the reflex to breathe. The muscular fibres of the crura draw the dome of the diaphragm downward on inhalation. As the dome descends, the lungs are filled, and pressure is placed upon the abdominal organs, causing a puffing forward of the abdominal wall. When the deep abdominal wall is toned and resists this puffing, the lower ribs expand and radiate laterally, creating what is often called "breathing into the back" or "bucket-handling" of the ribs. 

Often, in teaching breath, much emphasis is placed on this bucket-handling of the ribs. This articulation of the ribs on the spine is crucial for decompression of the vertebrae. What is often neglected, however, is the movement of the crura along the the front of the spine - the active descent of the diaphragm prior to the laterocostal movement. This descent creates a grounding for the breath. If too much emphasis is placed on the lateral movement of the breath before the diaphragm has made its fullest vertical excursion, then the upper accessory muscles come into play too early, creating inefficiencies and, in my opinion, hypertonicity in the diaphragm itself. 

When good vertical movement of the diaphragm occurs, the fascial continuations into the psoas and the quadratus lumborum, (as well as the multifidus), take on a more important role. When the deep abdominal wall is strong, and the breath can travel down along the front of the spine, an integrating and stabilizing effect is created through the thoracolumbar junction and upper lumbar region. 

Try this simple exercise:

Lying supine, with knees bent and feet flat on the floor, imprint the spine into the floor in a neutral position.

Inhale: Draw the breath into the body along the front of the spine. Visualize the long fibres of the crura insinuating themselves into the upper fibres of the psoas major. Initiate the bucket-handling of the ribs.

Exhale: Feel the lower crural fibres of the diaphragm drawing the top fibres of the psoas major up the front of the spine as the diaphragm relaxes. Relax the ribs, engaging the transversus abdominus (deep abdominal wall) to gently assist the expulsion of air from the lungs. 

Try the same thing in a sitting position. What do you notice? Many people will experience a feeling of length and opening through the thoracolumbar spine, and a widening through the low back. As well, people notice enough decompression in the vertebrae to significantly increase range of motion in rotational movement. In movements requiring spinal flexion or extension, the diaphragm/psoas/quadratus lumborum connection provides stability and facilitates clear segmental movement through the thoracolumbar portion of the spine.

Consider the implications of the connections in support of standing positions, and particularly in gait. The psoas and quadratus lumborum are critical in support of the trunk on the pelvis, and in the transfer of weight through the spine to the legs. In my experience, breath with a strong crural component allows for a clearer connection to the upper attachments of the psoas and the quadratus lumborum, as well as a sense of width to the multifidus. The legs can "hang" more easily from the hips, and the quadratus lumborum can maintain length in walking and running. 

The thoracolumbar junction is the point at which the top and bottom halves of the body are integrated. The sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems are linked here. Breath connects to gait, spirit connects to form. Through clear intention into the breath, one can release bracing of ribs, spine and pelvis - facilitating a flow of energy to sustain vertical with little effort. The body and mind become better able to respond rather than react. 

So - take a few minutes, explore your breath. Feel its depth, its width, its length. It is a three dimensional movement in the body which can help you do everything else you do with greater ease. Relax your skeleton.. and BREATHE!