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25/02/2025

19/10/2024

Who knew that the foot and jaw work as a team?

The foot should decompress (flatten) as we load into the leg, so should the jaw (slide forward).

The foot should compress (become rigid) as we push away from the leg, so should the jaw (slide back).

Locked up jaw? Ensure your foot can flatten well.

Locked up foot? Ensure your jaw can slide forward well.

Get the foot and jaw working as a team for efficient forwards movement.

02/10/2024

There are 206 bones in the human body. 206 bones that need to move in a very precise way through 5 grounded phases and 2 swing phases in the walking cycle; if we are to achieve efficient forward movement.

The common walking phase seen on the gram is pronation phase aka suspension or loading response.

This is the phase that loads all the muscles responsible for propelling the body forward in space.

This may look like a simple movement but is not.

To help the body experience an optimal pronation we must:

1. Be considerate of what each and every joint is doing and the timing of these motions. Not the big shape but the small movements within the shape and how they move together.

2. Pay attention to where structures are in space. Is the skull directly on top of the shoulders? The shoulders directly on top of the pelvis? being stacked in a subconscious environment may make all the difference.

3. Bear weight into an optimal foot tripod. The optimal foot tripod sees the heel, big toe knuckle and little toe knuckle in contact with the ground.

4. Achieve back foot supination (most rigid foot shape) and knee extension. Supination is more than just a lifting of the arch- it’s a 3 dimensional movement of the foot bones. A knee extension is not just a straightening of the knee, but involves joint rotation between femur and tibia.

Pronation is a lot more than just bearing weight down into your front foot.

The 🔑 is in the detail. And it is this detail that will allow your body to reconsider its movement choices for more efficient forwards motion.

20/09/2024

A neutral spine isn’t a straight spine.
A neutral spine has curves in all the right places.
A straight spine takes you away from neutral.

Neutral is a position where joints are neither open nor closed.

The lower back is more cave like in neutral.
The upper back is more hill like in neutral.
The neck is more cave like in neutral.

The body doesn’t want to function with a straight spine.
Test it for yourself.
1) Straighten your lower back curve by tilting your pelvis up.
2) Then, straighten your upper back by lifting the sternum toward the sky.

Notice how lifting the sternum immediately curves the lower back. The lower back and upper back don’t straighten together.

So don’t force your spine straight.

Encourage your spine to explore all of its movement possibilities, so it can regain its natural curvature for most efficient bodily movement.

28/08/2024

The squat could be viewed as an exercise that over moves and under moves body parts to keep weight balanced over its base of support, the feet.

The pelvis being behind the feet (under moving) means the torso must be forwards of the feet (over moving) to keep the body balanced.

This is one reason why a person might be able to squat heavy loads but struggle to balance or weight bear on a single leg… the body musculature and nervous system is really challenged when the pelvis is directly over the foot, the body over the pelvis, the head over the shoulders.

Do your squats but don’t forget to really challenge your body once in a while with some pronation drills.

23/08/2024

When the top of the shin bone tilts forward and down, the top of the thigh bone should drop, making space for the front of the pelvis to tilt forward and down.

This chain reaction loads all the big leg muscles that propel your body forwards in space.

Encouraging your bones to move in the directions shown may be your golden ticket 🎫 to finding efficiency 💪

📸 Artwork by

10/08/2024

The knee joint is sometimes called the dumb joint as it follows the direction of the foot and hip in motion. If the hip and foot are moving well then the knee will do just fine…

However, If there has been a direct injury to the knee, moving the foot or hip might not move the knee. It’s not that dumb unfortunately, and has movement of its own.

You might have to get the knee moving first before it is able to become the dumb joint again; being guided by the motion of the foot and hip.

30/07/2024

Trust the process 🙂

27/07/2024

To toe out is to send pressure in. To toe in is to send pressure out.

We send pressure in to load the leg muscles that help push us forwards.

We send pressure out to push away from the earths surface.

We need to move in and out for efficient forwards motion.

Toes in and toes out are just exaggerated body postures the body may need to get from A to B.

The better your limbs move in towards the earth and out away from it, the more straight your feet will naturally face.

All for the greater good of finding efficient forwards motion.