Table of Contents Session 1 Part 1 - Intro to Alignment Blood flow - PDF document

Table of Contents Session 1 Part 1 - � Intro to Alignment Blood flow Waste Removal Muscle Properties Session 1 Part 2 - Movement Program for Alignment Stance 25 points to Alignment Fitness Guidelines Exercises Protocol 1A class Footwear Education Session 2 part 1 - Blood Physics 3 Stories Blood Pressure Cardio Vascular System Turbulent Flow Blood Vessel Geometry Exercise Protocol Session 2 part 2 - Blood Physics Blood Vessel Geometry cont. Exercise Protocol Session 3 part 1 - Anatomy - Trunk Core cont. Fitness Review Running / Weight Lifting Core Session 3 part 2 - Anatomy - Trunk Core cont. Core RIB Cage against wall - Hyperkyphosis demo Twist Session 4 part 1 - Stress & Intro to Psoas Session 4 part 2 - Psoas Exercise Protocol - Release with Bolster 1

Session 5 part 1 - Shoulder Girdle HyperKyphosis Flexible Ruler Demo # 1 - slide 7 **FLEXIBLE RULER - DEMO #2** - slide 15 Breathing Session 5 part 2 - Shoulder Girdle Thoracic Cavity and Breathing cont. Winging Session 6 part 1 - Shoulder Girdle Exercises: Active Discussion on Valsalva maneuver Session 6 part 2 - Shoulder Girdle Exercises: Active Session 7 part 1 - Walking Rowing Your Boat Proprioception Session 7 part 2 - Proprioception cont. Tennis Ball with the foot - 1 hr. 7 minutes Advanced Top of the Foot Stretch on half dome Forward Bend 1 hr. 28 minutes Session 8 - SENSORY PERCEPTION, GAIT, FOOT ANATOMY, CALF MUSCLES Interneurons Proprioception Session 9 - SQUAT EXERCISE FOR YOUR OWN BODY Squat Preps Session 10 - BONE DENSITY & GAIT Osteoporosis Session 11 - Review Forward Bend Psychology of People Blood Physics 2

Muscle Properties Movement Program Fitness Guidelines Importance of Flow Lymph Physical Goals Metabolism Session 12 - ALGORITHM Exercise Protocols Form K 3

SESSION 1 - Part 1 SLIDE 3 - How Can I increase the longevity of my machine? � Understand what your “factory” needs to produce and what situations can decrease or delay units of production. Minimize those situations to increase factory productivity. SLIDE 4 - What Does “Optimal Function” Mean? – Cells regenerate quickly: � This requires oxygen saturation to all tissues � Quantity of blood: � Quantity of oxygen in blood Cells regenerate Correctly � This requires an Optimal environment � Waste/acid free � Heat/compression SLIDE 5 - Blood Flow & Waste Removal – Cardiovascular System: - heart - lungs - exhale is acidic - blood vessel system - LYMPH SYSTEN: - Waste removal happens at the capillary level - Has no pumping mechanism, depends solely on muscle action to bring “flow” into the area - SLIDE 6 - Lymph and Capillaries - diagram SLIDE 7 - Whole-Body Lymph System Diagram SLIDE 8 & 9 - Blood Physics – THE MOTOR UNIT (MOTOR NEURON) diagram SLIDE 10 - Blood Physics Muscle Structure - diagram SLIDE 11 - ALIGNMENT THEORY There is ONE POSITION OF THE BODY THAT ENSURES OPTIMAL FLOW: Electricity Blood Lymph This alignment is based on the laws of physics and engineering and is free from cultural input: Dance Race /Anthropometric Dimensions Athletics/Fitness SLIDE 12 - Muscle Properties 101 1. Muscle can be a force-generating tissue. 4

2. Muscle requires flowing electricity (potential energy) to move (kinetic energy), generating force. 3. healthy muscle has both STRENGTH AND YIELD. 4. Muscle without STRENGTH is weak (cannot generate force.) 5. Muscle without YIELD IS weak (cannot generate force). 6. the amount of force a muscle can generate is equal to the quantity of electricity flowing thru it. 7. The amount of electricity flowing through a muscle depends on the length of the muscle (not too short, and not too long). SLIDE 13 - Muscle Properties 101 - diagram SLIDE 14 - Muscle Properties 101 The amount of force a muscle can generate is equal to the quantity of electricity flowing through it. The amount of electricity flowing through a muscle depends on the length of the muscle (not too short, and not too long). Diagram of Length-Force relationship in Skeletal Muscle SLIDE 15 - Muscle Properties 101 – Quantity & rate of blood is determined by localized muscle activity. The quantity of electricity flowing thru an area is = to the range of motion of the area. Yield + Strength =^ E flow =^ blood flow ^blood flow =^ Rate of Tissue Regeneration Tissue Regeneration = Tissue Health SLIDE 16 = Questions SESSION 1 - PART 2 Q&A until slide 17 - 14 minutes. SLIDE 17 - The Movement Program for Alignment These objective markers are free from cultural context, designed with the engineering of your body in mind, are appropriate for everyone with a human machine. SLIDE 18 Alignment is not for the purpose of aesthetics, conveying an emotion, or to identify culture. Is is the required skeletal position to achieve the desired outcome of accessing your full potential energy. The quantity of kinetic energy available to you is equal to your potential. If you would like your neurological, skeletal, muscular, tissues to give you long-lasting motion, you must increase potential energy. SLIDE 19 - FITNESS GUIDELINE S CardiovascularExercise - increase ‘strength’ of heart and increase vascular tissue (capillary) to working tissues. 5

Strength/Resistance Ex -- maintain muscle tissue for BMR/ maintain bone density/ maintain function Flexibility - maintain joint range of motion for ease of functional movement Slide 20 - The “New” Bio mechanical Model of Health Motor Skill Acquisition : Increase # of muscles innervated = increase in capillaries to more musculature = decrease in blood pressure. Increase in working motor units = increase in neurological tissue Increase in innervated muscles = increase BMR Strength to Weight Ration - increase in balance (fall risk reduction) = increase in self efficacy - increase in bone Density - increase in functional daily task ability -- walk 5 miles a day Whole Body Movement - increase in waste removal - chance for all over simultaneous innervation & “daily feeding” of tissues - Maintains bone density & innervates muscles responsible for structural integrity. SLIDE 21 -Alignment Matters: 25 POINTS to Optimal Function & Health` SLIDE 22 - Where to begin: 1A Stance Education (5-8 minutes) Exercise Protocol (20 minutes) - Monster Walk - Calf Stretch - Double Stretch - Toe Stretch Footwear Education (2 minutes) SLIDE 23 - Female vs. Male Skeleton (female with feet together) SLIDE 24 - Female Stance SLIDE 25 - Excessive Lateral Torque - pictures female skeleton ‘s stance SLIDE 26 - STANCE - Photo of Katy SLIDE 27 - Posture vs. Alignment - Photo of Katy SLIDE 28 - Stance (intro to 1A) Foot Position: Deep pelvic, groin, and gluteal muscles require correct position of the foot, shank, and femur to innervate. -Lateral borders of the feet should be parallel Weight: Back in the heels - off of the fore and mid-foot 6

-Creates appropriate load on soft tissues of intrinsic foot musculature and fascial system. Also stimulates bone correctly (vertically) for femoral bone generation Full Knee Extension: Quadriceps should be able to relax and contract on command - not be in constant hyper-tonic state. Indication of constant spinal flexion or anterior pelvis SLIDE 29 - EXERCISE PROTOCOL SLIDE 30 - Monster Walk Lateral Walking -To maintain foot position � -lateral border must be maintained -To strengthen lateral hip musculature -Practice stance (landing in heel first) -Can be done loaded or unloaded SLIDE 31- Calf Stretch Demonstrates posterior force generation in locomotion. -If stride length during calf stretch is negative, patient is: - in spinal flexion to generate momentum - is walking from the knee joint - has little frontal plane pelvic motion - has little innervation in lateral hip � IT BAND SYNDROME Slide 32 - Double-Calf Stretch Allows you to assess pelvic and lumbar spine mobility with full knee extension - functional! Add quadruped variation for spinal mobility in knee flexion Slide 33 - Foot Stretch Increases range of motion in INTRINSIC muscles. Replace arch in foot. Arch supports correct hip rotation. Correct femur placement supports deep lumbo-pelvic muscles. Slide 34 - Footwear Education **There is a direct relationship between positive heel displacement and human joint displacement. 1 degree of footwear = 1 degree of joint adjustment. SESSION 2 PART 1 -Discussion and lecture begins at 1 hr. SLIDE 2 = Questions SLIDE 3 = “Science” & “Evidence” SLIDE 4 = Three Stories 7