The shoulder girdle in relation to the pelvic girdle

You move in and out of flexion from either direction at a time: from your head and shoulder girdle, and from your legs and pelvic girdle. Then both directions are combined and thus form the flexion pattern distributed evenly over your whole self. To conclude, the main area of leaning on the floor is shifted up and down your back, thus moving the center of flexion up and down alongside your torso.

This lesson will harmonize and clean up the way you go into flexion. At the same time it will give great relief to tension in the back. The flexion pattern is built step by step. The connection between pelvic clock movements (6 to 12) and the same movements of the shoulder girdle are explored. Emphasis is placed on perceiving the ever changing leaning points on the floor. The lesson is designed so that the movements can be explored slowly and in minute detail, thus being a safe lesson even for people who have back pain (that is caused by too tightly contracted back muscles).

flexionsupine flexion_supine_1

1

Supine, on the back

Sense points of contact

Where do you touch the floor? Observe so that you can tell changes throughout the lesson.

Sense points of contact

Where do you touch the floor? Observe so that you can tell changes throughout the lesson.

2

Supine, on the back

Stand feet, knees towards ceiling

Observe the change of contact with the floor during standing and lengthening your legs.

  • Your lower back is pressed more or less to the floor. The position of your pelvis changes too.

Stand feet, knees towards ceiling

Observe the change of contact with the floor during standing and lengthening your legs.

3

Supine, feet standing with knees towards the ceiling.

Reference movement

Lift head

Look towards your feet. Observe what you notice about this movement.

Reference movement

Lift head

Look towards your feet. Observe what you notice about this movement.

4

Supine, interlaced hands behind the head, feet standing with knees towards the ceiling.

Lift head with arms

Observe your points of leaning on the floor changing.

  • You are rolling your leaning points more towards the middle of your back, your front side shortening, your back side lengthening.

    What is the relationship to your pelvis?

Lift head with arms

Observe your points of leaning on the floor changing.

5

Supine, left hand holds left knee, right hand holds right knee.

Knees closer to chest

Guide knees to come closer to your chest, and away again.

  • Observe while your pelvis is tilting backwards, your front side is shortening, your back side lengthening, your back is pressing more towards the floor.

    While your knees move away from your chest, your lower back moves more away from the floor.

Knees closer to chest

Guide knees to come closer to your chest, and away again.

6

Supine, feet standing, knees pointing forwards to the ceiling

Roll pelvis backwards and forwards

Push with your feet to roll the pelvis, feel the connection throughout the spine.

  • The movements of your pelvis set your whole spine in motion, including your head, which will roll. Roll your pelvis but do not lift it.

    This is a 6 to 12 pelvic clock rolling movement of your pelvis. Forwards = anterior pelvic tilt, Backwards = posterior pelvic tilt.

Roll pelvis backwards and forwards

Push with your feet to roll the pelvis, feel the connection throughout the spine.

7

Supine, feet standing, knees pointing forwards to the ceiling

Continuation

Roll pelvis backwards to lift it

Once your pelvis can't roll backwards any further continue by lifting it a little bit.

  • Feel how you lean more towards the middle of your back while lifting the pelvis. Do lift it only a little bit.

Continuation

Roll pelvis backwards to lift it

Once your pelvis can't roll backwards any further continue by lifting it a little bit.

8

Supine, hands interlaced, hold your wrists, elbows, and shoulders in a soft manner.

Move arms up and down, small

Arms overhead while you inhale, down towards your belly while you exhale.

  • Make small movements, in the area of the starting position. Allow yourself to sense small differences.

Move arms up and down, small

Arms overhead while you inhale, down towards your belly while you exhale.

9

Supine, on your back

Rest

Notice the changes in support from the floor, your leaning points.

Rest

Notice the changes in support from the floor, your leaning points.

10

Supine, hands interlaced, hold your wrists, elbows, and shoulders in a soft manner. Feet standing, knees towards the ceiling.

Continuation

Move arms up and down, big

Continue with the same movement, but make it bigger. Bend and arch your lower spine.

  • Feel how the movement of your arms and shoulder-blades involve all of your body.

    Notice how the shift of weight is involving a kinematic linkage that bends and arches your spine.

Continuation

Move arms up and down, big

Continue with the same movement, but make it bigger. Bend and arch your lower spine.

11

Supine, hands interlaced, hold your wrists, elbows, and shoulders in a soft manner. Feet standing, knees towards the ceiling.

Continuation

Arms up pelvis forwards, arms down pelvis backwards

Roll your pelvis forwards (anterior pelvic tilt) while you lift your arms overhead.

  • Combine the previous movements into a bigger pattern. Allow your spine to arch and round.

    Your leaning points move outwards towards to the edges of your torso - your sacrum and neck, and then inwards towards the center of your back.

Continuation

Arms up pelvis forwards, arms down pelvis backwards

Roll your pelvis forwards (anterior pelvic tilt) while you lift your arms overhead.

12

Supine, hands interlaced behind the head. Feet standing, knees towards the ceiling.

Roll leaning points up and down

Lift your head or the pelvis to move your leaning point up and down your spine.

  • Make small and well controlled movements so that you don't miss a quarter of an inch.

Roll leaning points up and down

Lift your head or the pelvis to move your leaning point up and down your spine.

13

Supine, feet standing with knees towards the ceiling.

Reference movement

Lift head

Look towards your feet. Observe what you notice about this movement.

Reference movement

Lift head

Look towards your feet. Observe what you notice about this movement.

14

Standing

Stand

Come up to stand and see how it feels.

Stand

Come up to stand and see how it feels.