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M a r y
A n n
F o s t e r
M A S S A G E & B O DY WO R K O C T O B E R / N O V E M B E R 2 0 0 6
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O C T O B E R / N O V E M B E R 2 0 0 6 M A S S A G E & B O DY WO R K
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somatic anatomy
Exercise 1
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M A S S A G E & B O DY WO R K O C T O B E R / N O V E M B E R 2 0 0 6
Exercise 2
somatic anatomy
Client Education
hildren are always learning
something newboth wisdom and bad habitsmodeled by
their parents. Like children, muscles learn whatever we train them
to do, whether or not the training
is deliberate. The athlete trains the
muscles for sport, the office worker trains for sitting, and the
assembly line worker for repetitive motion. If you are slouching
as you read this, you are training
your muscles to slump, which can
lead to championship slouching
and a world-class pain pattern.
Postural muscles work isometrically and can be trained in a
stationary posture using slow,
isometric contractions. A lot of
massage is oriented toward getting
our muscles to relax. All too often,
the client gets up after a session
feeling better, but leaves with the
same body pattern and returns to
the next session with the same old
pain pattern. For this reason, it is
important to teach clients intentional movements that organize
new neuromuscular pathways.
Having your client isometrically
contract postural muscles during
the massage benefits both of you.
Your client learns neuromuscular
pathways for optimal alignment,
and your work becomes easier
because once postural muscles
start working, prime movers stop
overworking.
80
Axial Compression
and Joint Stability
ostural muscles also stabilize
the joints by preventing excessive joint play as we move (see
Figure 4). They work like cargo
ties on a ship, securing cargo so
that when the ship takes off the
cargo moves with the ship rather
than flying around the deck. The
psoas major and multifidus muscles are local stabilizers that protect the lumbar spine by pulling
the lumbar vertebrae closer together, increasing axial compression in
P
Figure 3. Postural muscles support
the abdominal viscera, anchor the
scapulas, and stabilize the cervical
spine.
M A S S A G E & B O DY WO R K O C T O B E R / N O V E M B E R 2 0 0 6
an agonist/antagonist relationship
(see Figure 5). If the lumbar curve
is too flat, a person can activate
the psoas muscle to restore a natural lumbar lordosis. If the lumbar
curve is overly swayed, a person
can activate the multifidus muscle
to pull it back.
Figure 5.The deep postural muscles pull the vertebrae into axial
compression.
Exercise 3
Exercise 4
O C T O B E R / N O V E M B E R 2 0 0 6 M A S S A G E & B O DY WO R K
81
somatic anatomy
your postural muscles are
co-contracted. Use minimal
effort. If you tend to overwork, only visualize each
muscle contracting, which
will be enough to begin
waking them up.
Sit or lie in a comfortable position with your
Figure 7. A pain cycle showing dysfunction
spine in neutral (no
between the postural muscles and prime movers.
excessive curves or
slouching).
Perineal muscles.
Control Versus Strength
Lightly and slowly pull
raditionally, the solution for coryour sit bones togethrecting faulty alignment includes
er and hold (see
strength training. The prime movers
Exercise 1).
respond to this type of training.
Transversus abdominis musPostural stabilizers, however, usually
cle. Next, slowly draw the musdo not need strengthening; instead,
cles above your pubic bone
we need to regain their capacity for
straight back toward your sacrum
control of alignment. Control means
(see Exercise 3).
contracting them at will, keeping
Psoas and multifidus musthem on, and coordinating their concles. Now increase tone along
tractions with the prime movers
the front and back of your lumduring movement.
bar spine (see Exercise 4).
Training postural muscles is
Diaphragm. Gently breathe into
quite easy once you learn to feel
your lower ribs, widening them as
them work, although their miniyou inhale (see Exercise 2).
mal contractions provide little
Lower trapezius. Imagine sandfeedback, making them difficult to
bags on the bottom of your
sense. In contrast, its easy to feel
scapulas, lightly drawing them
the large muscles contracting
down (see Figure 2).Allow the
strongly during a strength-training
front of your shoulders to lift and
workout. Another difficult part
widen. Stay wide and relaxed
about training them is the focus
between your shoulder blades.
and mental effort it takes to get an
Cervical intrinsics. Lightly lift
inert muscle working. The
the back of your head without
amount of effort is akin to trying
lowering your chin, which should
to get your limbs moving again
lengthen your neck (see Exercises
after they fall asleep.
5A and 5B).
The most difficult part of postur Playing each note. Breathe easal muscle training is avoiding overily while mentally reviewing each
work. Many people are oriented
note on your postural flute. Sense
toward working muscles hard,
your neck lengthening front and
strong, and fast in strength trainback; feel your scapulas sinking
ing. This training requires a quiand widening, breathe into the
eter, slower orientationit takes
width of your lower ribs; sense
patience and the ability to track
tone increasing along the front
subtle changes in tone.
and back of your lumbar spine;
feel your lower abdomen drawing
Exercise 5.The Postural Flute
back; and sense tone gathering
Lightly contract one note at a time.
between your sit bones.
Keep it contracted as you move to
Gently hold and breathe into your
the next note so that by the end, all
lower ribs, then completely relax.
Exercise 5A
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M A S S A G E & B O DY WO R K O C T O B E R / N O V E M B E R 2 0 0 6
Exercise 5B
Note
1. There are many different ways to activate a postural
muscle. Because of space limitations, only a few are named
here. For more exercises, see Chapter 9 in my book, Somatic
Patterning (EMS Press, 2004).