Structural Basics of Your Body
Establishing a relatively improved sense of body awareness helps you to focus your attention on the next step to creating an anti-fragile body. The two most common complaints that present to our office are neck/shoulder/arm and lower back/buttock/leg pain. These painful conditions often relate to a deficiency of mobility of the segments throughout the thoracic spine (middle back region) and hip joints, respectively. Improving the mobility of these regions inevitably will improve the function of affected spinal, shoulder, and hip joint region; and help towards the elimination of any pain associated with them.
In order to build an anti-fragile body you will require a basic understanding of the body structure. Using the following perspective will help simplify the complexities of the body structure. Think of your body being made up of three sections:
- CORE KINETIC CHAIN
- LOWER LIMB KINETIC CHAIN
- UPPER LIMB KINETIC CHAIN
The CORE KINETIC CHAIN
The core kinetic chain consists of the pelvis, spine (and rib cage), and head. Collectively this forms your body’s core. Both your arms and legs are rooted at the core. The legs interact with the core at the hip joints, while your arms interact with the core via the shoulder blades. Establishing an effective and dynamically balanced relationship between the pelvis, spine, and head (ideal body posture) is essential in the normal functioning of the upper and lower extremities. Approximately 95% of the body’s input to your brain is subconscious, meaning you are not aware of these imbalances as they may occur. Poor movement habits typically happen underneath your awareness. It is for this reason that I like to focus first on movement(s) that encourage good postural habits as they relate to your CORE KINETIC CHAIN.
The first step in understanding your CORE KINETIC CHAIN is to become aware of how your pelvis moves. For most people the Supine Pelvic Rock Exercise is helpful in establishing awareness of forward and backward movement of your pelvis. Once this is perfected the next step is to establish forward, backward, and slight rotation of your pelvic bones. This is accomplished by using the Supine Single Leg Pelvic Rock Exercise .
The second step in improving your CORE KINETIC CHAIN is to improve your thoracic spine (middle back) mobility. These exercises are designed to improve the mobility of your thoracic spine (middle back region). The first one is the Standing Thoracic Spine Extension Exercise and the second one is the thoracic rotation exercise.
The third step is to shift your body position from lying down on your back (supine) to sitting upright on a firm/level surface chair/stool that is approximately knee height. The Seated Spinal Wave Exercise helps you to become aware of and activate the dynamic interaction between the pelvis, spine, and head. This is a great exercise to help manage your sitting body posture throughout your day.
The next exercise is the Hip joint Exercises DOOR SQUATS. This exercise serves a duo purpose in that it addresses the hip joint and pelvis as well as the relationship of the lower limb kinetic chain, i.e. the hip, knee, and foot/ankle joints.
Note: These exercises are simple and offer a great place to start in improving your body’s physical performance and structural balance. If you find these exercises are not challenging you, do not hesitate to approach one of the doctors in our office regarding what exercises will offer the right degree of challenge.