Can we find balance in the body?
Yes, by understanding the compensation patterns.
Fascia Exercises focusing on micro movements can completely re-map the brain to change the entire connection of mind body integration. More mobility in these commonly stuck areas can lead to amazing changes in the body. My clients experience a sense of groundedness and lightness after going through these specific mobilizations for their own body. Others have broken through plateaus and gotten out of pain.
COMMON AREAS OF COMPENSATION
The Foot: The foot is how we meet the earth. We stand and walk. The movement of the calcaneus (subtalar joint) affects how we walk. If that joint is out of balance it will affect the entire myofascial system and go into compensation patterns.
The subtalar joint (where the calcaneus meets the talus and tibia) needs to have micro movement in order to facilitate both pronation and supination in the foot.
There are 3 arches of the feet: medial arch, lateral arch, transverse arch. Each of these arches need to have both mobility and strength. Then the foot can be both mobile and have the spring to walk, run, jump and stand.
The Legs and Knee: The knee is a micro movement of the hip and ankle. If the tibia is in torsion the knee flexion will be compromised. The lower leg has a lot of available rotation and it is a very common tendency to rotate the tibia. Which can cause strain in the flexion of the knee and also cause the fermur to have alighment issues.
The Hip: range of internal and external rotation can get restricted. The femur loses the hip glide and reach that supports gait patterning.
The Pelvis: The innominate (iliac crest) on each side has movement. The pelvis should move in a figure 8 while walking. If the pelvis is elevated on one side or tipped anteriorly or posteriorly you may have dysfunction in rotation to one side. This can also affect the motion of the sacrum.
A lot of Pilates teachers can see the rotation in the pelvis especially when you have a client in foot work. You can see that one side is more dominant as well. Cuing the pelvis and the foot can help, however understanding WHERE the pelvis is stuck (when the client is standing, walking and rotating) will reveal their relationship to gravity. Once we identify this pattern we can cue it more dynamically.
The Spine: The patterning of gait – lumbar lateral shifts, thoracic translates in opposition then rotates, certivial stays centered. If the pelvis has any hip hike or hip drop it will directly influence the spine.
The thoracolumbar fascia is the junction where the fascia lines meet (in the lower back) and this area can be restricted for most people.
The Ribs: Lack of mobility is the biggest challenge for most teachers. We focus a lot on stabilizing in the ribs in Pilates. The ribs need more motion and like the pelvis often get stuck in a pattern which affects the deep front line, diaphragm, and breathing. Front body and front fascia line is tight, chest and shoulders are often forward or slightly rounded or conversely if the upper back is in extension the back ribs can lack full mobility.
The Scapula & Hands: Upper trapezius dominated. Arm lines from hands to back are not fully realized or patterned as the movement of the hand directly affects the activation of strength and mobility in the upper back.
Arms: Lower arm and writst issues, and upper arm with rotator cuff issues is also a patterning from the hands to the front arms lines or the back arm lines.
Head: The fascia lines run through the head and this relationship of head to tail bone, head to foot is very important in the all the connections, Front Lines, Back Lines, Deep Front Line, Lateral Line, Spiral Line, and Superficial Back Arm line.
There are primary rotation patterns and secondary rotational patterns. If you start to unwind the secondary pattern through fascia movement or Pilates exercises, the new pattern will hold for a little bit, but eventually go back to the old way of moving as the relationship between the foot, pelvis, spine, ribs, head needs to be addressed.
Emotional tension can also get stuck in the upper body – heart center, chest, neck and back.
How do we start on this journey of unlocking compensations?
Self exploration, openness, fascia release and fascia movement to open the mind body patterning then layering in the Pilates work.
Are you interested in learning more?
Check out my events or send me an email.