TCCBasicsHomePage TalkingToYourBody TheGoodBack MuscleTendonBreathAndBone

Sitting

or, re-aligning the spine

Abstract

Once vertical alignment has been achieved through the correct basic, the next step in the process is that of re-aligning the spine, pelvis and legs. The term re-aligning is not a good description, a better way of thinking about this process is ‘re-creating the relationship between legs and pelvis, and between the pelvis and the back’, a long and cumbersome handle.

The specifics:

• The pelvis is allowed to roll under, so that the coccyx drops and the pubes rises.
• The lumbar region straightens and pushes out
• The back is vertically aligned
• The abdomen is kept open, diaphragm breathing, spinal support from the illiopsoas
• The thighs are rotated outwards; weight bearing is transferred to the fascia-lata
• The knees move towards the toes, and are kept open
• The lower leg is allowed to rotate inwards, so that there is no torque in the foot, and it can rest even on the ground
• The ankle is kept open
• The weight in on the back part of the heel
• The foot is kept open

Indications when done correctly:

• One can sound off a pure note and discern no warbling in it.
• The fascia-lata will start ‘burning’ within a few seconds (beginners) or a bit later (30-45 sec. intermediate)
• Feet can be lifted off ground, and used for tapping.
• Body is balanced on hip joints and can be tilted lightly back and forth, or rotated on spine with very little, or no effort.

Schedule and usage

• Start with 30-45 seconds, increase over time to a couple minutes.
• Work into the burn for 3-4 breaths
• Start with feet shoulder width apart, later work to both increase and decrease width of stance.

Technical Notes

• The results that we’re looking for here, like in standing, is modifying the structures in the body and re-wiring the low level spinal ‘programs’ responsible for muscle activations.
• Most people will have plenty leg strength, this is not about building up muscle mass.
• The wiring changes have to replace current neural nets.
• The changes to muscle capacity, and fascia occur over time through tissue stress.

David L.