downloading the Alignment Matters Study Guide here
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Transcript of downloading the Alignment Matters Study Guide here
alignment matters the first five years of katy says
stUDy gUiDe
1 alignment matters study guide
Objectives
To learn the history of the Katy Says blog.To be introduced to the history of biomechanics.To be introduced to the history of exercise. To be introduced to the 25 Points of Alignment.To be introduced to Natural and Reflex-driven movement.
Vocabulary
biomechanicskinesiologybiological sciencephysical sciencephysiologyphysicsanatomygeometrykinematicskineticsengineeringmedicinealignmentstress risernatural movementreflex-driven movement
Quiz
1. Can you explain, in general, why alignment matters?
2. Define what is meant by diseases of affluence. List some of these diseases.
introDUctionsChapter
one
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3. Explain the difference between exercise and movement.
4. What is the difference between alignment and posture?
5. Explain the philosophical difference between trying to walk vs. ride a bike in “optimal alignment.”
Supplemental Material
Achieving hunter-gatherer fitness in the 21(st) century: back to the future. (link: http://www.ncbi.nlm.nih.gov/pubmed/20843503)
www.facebook.com/AlignedandWellProgram
Blog: Side Effects, written May 10, 2012
Blog: Biomechanists Wanted, written September 6, 2012
Blog: October Ramblings, written October 8, 2012
Blog: About This Blog, in 2013, written December 29, 2012
For more information on General Semantics, visit: www.generalsemantics.org
3 alignment matters study guide
Objectives
To list the difference between intrinsic and extrinsic foot musculature.To understand the basics of basal metabolic rate. To be able to explain the direct effect heel height has on the body.To understand what a bunion is and how it is formed.
Vocabulary
intrinsic muscleextrinsic musclebasal metabolic ratehalluxhallux valgusbunionplantar fasciitis
For Physical Practice
DVD: Fix Your FeetDVD: Get Your Balance BackDVD: Knees & HipsDVD: Easy Rx for DiabeticsAlignment Snacks (RE): Balance . . .with Lateral HipsAlignment Snacks (RE): Stretching the Standing MusclesAlignment Snacks (RE): Walk this Way! Stand this WayInstitute Course: Save Your Knees: Build a Butt
Quiz
1. What designates an intrinsic foot muscle from an extrinsic one? Use an ana-tomical reference to see the location of these two classes of muscles. List 5 of each type (extrinsic/intrinsic).
feet anD shoesChapter
two
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2. Is there “ideal” human footwear? What are the components of an ideal shoe?
3. Describe a negative feature of flip flops (thong-style sandals) and how this feature can affect gait.
4. Describe the effects high heels have on alignment and how this can impact a condition like osteoporosis.
5. How is the basal metabolic rate determined? How can body mechanics impact one’s BMR?
6. What is neuropathy? Why is it of such concern to diabetics?
7. Explain some of the (foot) environmental causes of bunion formation.
8. What areas of the body can be affected by footwear?
10. Why does the calf stretch appear on almost all of Aligned and Well DVDs?
Supplemental Material
Every Woman’s Guide to Foot Pain Relief, Katy Bowman, Benbella Press, 2011.
Katy Says Radio Interview with Dr. Fitness and Fat Guy: High Heels and Foot Pain
http://www.japmaonline.org/content/99/6/512.full.pdf+html
Blog: Open Toes, Open Hearts, written June 15, 2012.
Carl, T., Barrett S. 2008. Computerized Analysis of Plantar Pressure Variation in Flip-Flops, Athletic Shoes, and Bare Feet. Journal of the American Podiatric Medical Association Volume 98 Number 5 374-378.
Shroyer, J., Weimar W. 2010. Comparative Analysis of Human Gait While Wearing Thong-Style Flip-flops versus Sneakers. Journal of the American Podiatric Medical Association Volume 100 Number 4 251-257.
5 alignment matters study guide
Blog: My Trip to Utah/, written February 13, 2012.
Blog: Free Fallin’, written March 1, 2012
Blog: #barefoot, written March 26, 2012.
Blog: Raise your . . . foot, written May 7, 2012
Blog: http://www.katysays.com/keep-on-truckin/, written May 16, 2012.
Blog: Advanced Foot Position, written July 17, 2012
Blog: http://www.katysays.com/foot-school/, written August 3, 2012.
Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29, 2012.
Blog: Shoes: The List, written September 21, 2012.
Blog: Shin Splints, written October 17, 2012.
Blog: http://www.katysays.com/palm-reader/, November 1, 2012.
Blog: http://www.katysays.com/guest-post-case-of-the-missing-arch/, written Decem-ber 3, 2012.
Blog: Missing the Ankles for the Trees, written January 15, 2013.
http://phenomena.nationalgeographic.com/2012/12/31/what-tree-climbing-pygmies-tell-us-about-foot-evolution/
Blog: http://www.katysays.com/girly-hips/, written February 19, 2013.
http://nymag.com/health/features/46213/
http://layogamagazine.com/content/index.php?option=com_content&task=view&id=663
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Blog: http://www.katysays.com/expert-ankles/, written September 12, 2013.
http://www.livestrong.com/slideshow/1007576-12-easy-anytime-moves-strengthen-feet-ankles/
http://youtu.be/Y3zquzgF9MM
Blog: http://www.katysays.com/passive-collapse-a-poem/, written September 16, 2013.
http://youtu.be/cxhR3ZNV72I
Blog: http://www.katysays.com/one-of-these-feet-is-not-like-the-other/, written Sep-tember 25, 2013.
http://www.runnersworld.com/running-shoes-gear/barefoot-running-mini-malism
http://www.runnersworld.com/running-shoe-reviews/less-more?page=single
http://lowerextremityreview.com/cover_story/the-truth-about-barefoot-run-ning-its-complicated
http://www.outsideonline.com/outdoor-gear/You-Dont-Know-How-to-Run.html
http://www.chrismcdougall.com/barefoot.html
http://www.runnersworld.com/running-shoes/do-minimalist-shoes-really-simulate-barefoot-running
http://www.earthbrands.com/kalsoearthshoe/kalso-faq
http://www.my-happyfeet.com/index.asp
http://pamhouston.wordpress.com/books/
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http://fas.sagepub.com/content/4/3/141.full.pdf+html
http://www.ncbi.nlm.nih.gov/pubmed/16390645
http://www.podiatrytoday.com/article/8355
http://bareessentialsmagazine.uberflip.com/i/187233/11
http://www.katysays.com/stick-your-landing/
http://www.katysays.com/shoes-the-winter-list/
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Objectives
Be able to explain the condition of osteoarthritis. Gain an understanding of hypermobility, its two general presentations, and how they differ.Understand the condition, “degenerative disc disease” and its etiology.Understand the relationship and impact that pelvic position has on the ham-strings and knees.
Vocabulary
osteoarthritismeniscuscoccyxfemoral head
For Physical Practice
DVD: Below the Belt for MenDVD: Fix Your FeetDVD: Down There for WomenDVD: Knees and HipsAlignment Snacks (RE): A Balanced Approach to Hip StrengthAlignment Snacks (RE): All Around the Thighs We GoAlignment Snacks (RE): Balance . . . with Lateral HipsAlignment Snacks (RE): Hips Don’t Lie - They SitAlignment Snacks (RE): Leg Goes Forward; Leg Goes BackAlignment Snacks (RE): Quads and HamsAlignment Snacks (RE): Stretching the Standing MusclesAlignment Snacks (RE): Walk this Way! Stand this WayInstitute Course: Save Your KneesInstitute Course: The Science of Psoas
knees, hips, backChapter
three
9 alignment matters study guide
Quiz
1. Is osteoarthritis a systemic disease? How can it occur? What exacerbates OA and makes it better?
2. Name the primary muscle the Number 4 stretch is intended to work on. Where is it located? Can you describe how sciatica might be associated with the tightness of this muscle? (Use an anatomy reference for visuals on the sciatic nerve and piriformis’ physical relationship.
3. Explain the mechanism of injury involved in pelvic tucking and the impact it has on the knee joint. How can one alleviate this problem? Why are so many of the exercises for the knee and the pelvic floor the same?
4. The hamstrings affect what kind of motion at the knee, hip, and pelvis, respec-tively?
5. In what way can an overly tight (shortened) hamstring affect the pelvic floor?
6. When performing hamstring stretches, what is the purpose of maintining con-tact between the “ground” leg and the floor?
7. Explain how to perform a forward bend using the hip hinge only? What are your visual objective markers?
8. List five specific movements one can make to reduce the loads (and pain) on inflammed knees with osteoarthritis.
9. T or F: Bone spurs are genetic and are exacerbated by tight musculature. Ex-plain.
Supplemental Material
youtu.be/qcGPY4BMdlU
youtu.be/DEM pIrKpnNs
Blog: http://www.katysays.com/varus-and-valgus/, written November 9, 2011.
10 alignment matters study guide
Blog: Pregnancy and Pain, written December 28, 2011.
Blog: http://www.katysays.com/un-pimp-your-ride/, January 5, 2012.
Blog: http://www.katysays.com/stance/, written February 6, 2012.
Blog: http://www.katysays.com/finding-your-hip-rotators/, written June 4, 2012.
Blog: http://www.katysays.com/get-your-butt-here/, written June 19, 2012.
Blog: http://www.katysays.com/crotch-bones/, June 22, 2012.
Blog: http://www.katysays.com/advanced-foot-position/, written July 17, 2012.
Blog: http://www.katysays.com/forward-bend-modified/, written August 6, 2012.
Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29, 2012.
Blog: http://www.katysays.com/how-you-get-there/, written October 11, 2012.
Blog: http://www.katysays.com/head-bones-connected-to-the/, written No-vember 12, 2012.
Blog: http://www.katysays.com/quad-stretch-fakeout/, written November 26, 2012.
Blog: http://www.katysays.com/guest-post-case-of-the-missing-arch/, written Decem-ber 3, 2012.
Blog: http://www.katysays.com/girly-hips/, written February 19, 2013.
Blog: http://www.katysays.com/saddlebags/, written February 27, 2013.
Blog: http://www.katysays.com/save-your-knees-hiking-tutorial/,written July 1, 2013.
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http://youtu.be/cDIeu_QL51U
http://youtu.be/qcGPY4BMdlU
http://youtu.be/mTZREaLhV28
http://www.amazon.com/Every-Womans-Guide-Foot-Relief/dp/193666107
Blog: http://www.katysays.com/kids-walking-and-gathering/, written July 5, 2013.
http://www.katysays.com/wp-content/uploads/2013/07/scavenger-walking-sheet.pdf
Blog: http://www.katysays.com/expert-ankles/, written September 12, 2013.
http://www.livestrong.com/slideshow/1007576-12-easy-anytime-moves-strengthen-feet-ankles
http://youtu.be/Y3zquzgF9MM
Blog: http://www.katysays.com/stick-your-landing/, written October 4, 2013.
http://www.katysays.com/stick-your-landing/
12 alignment matters study guide
Objectives
To understand the importance of pelvic positioning, what alters it, and how itsstatic position impacts the function of the pelvic floor. To understand the functional benefit of doing a squat and how different squats affect different muscles. To understand the basic difference between a ligament and tendon as it pertains to its attachment and ability to support a load. To understand the effect heeled shoes have on the pelvic floor and why. To understand the difference between walking on a treadmill and walking over ground. To understand how the alignment of the pelvis impacts bone health and can pre-vent musculoskeletal injury. To recognize signs of pelvic floor disorder, the mechanics of this disorder, and how to prevent it by altering through movement habits.
Vocabulary
kegelcremasterweightproprioceptionosteopeniaosteoporosisosteogenicpelvic floorpelvic floor disorderprolapse
For Physical Practice
DVD: Below the Belt for MenDVD: Down There for Women
pelvic floorChapter
four
13 alignment matters study guide
DVD: Fix Your FeetDVD: When You Hurt All Over Alignment Snacks (RE): All Around the Thighs We Go!Alignment Snacks (RE): All Fo’ the Pelvic Flo’Alignment Snacks (RE): Hips Don’t Lie - They SitAlignment Snacks (RE): Frankie Says: Relax the PsoasInstitute Course: No More KegelsInstitute Course: Science of Psoas
Quiz
1. Where do the majority of the muscles of the pelvic floor attach? Describe their effects on the sacrum.
2. Is pelvic floor disorder only found in women?
3. When performing the double calf stretch, what should the lumbar spine look like (from side view)?
5. List the squat-prep exercises? Why are the squat-prep exercises necessary and why do most people need the squat-prep exercises more than the actual squat exercise?
6. What is the principal difference between the load-bearing property of a tendon vs. a ligament? How does the failure to innervate a muscle increase the tendency to overload and/or injure a ligament supporting a particular joint/area?
7. What bearing does sacral position have on the pelvic floor?
8. When performing a squat, how does the position of the shin(tibiae) affect the force generation of the gluteal muscles?
9. What are some reasons women tend to have more knee and pelvic floor disor-ders?
10. How high is the heel of a “sensibly-heeled” shoe?
14 alignment matters study guide
11. What is the difference between walking on a treadmill and walking on the ground?
12. What effect does sitting on your sacrum have on the pelvic floor?
13. List five musculoskeletal conditions that are negatively affected by an anterior displacement of the pelvis.
14. Explain how osteopenia/osteoporosis relates to “weight-bearing” loads.
15. What does it mean to have “pelvis forward”? List 10 musculoskeletal condi-tions this position impacts.
16. How can an anterior pelvis contribute to poor foot health?
17. What is pelvic organ prolapse? What is it caused by? What is it typically blamed on?
Supplemental Material
http://www.amazon.com/Every-Womans-Guide-Foot-Relief/dp/1936661071
http://www.ncbi.nlm.nih.gov/pubmed/19935030
http://www.ncbi.nlm.nih.gov/pubmed/18651881
Rossi-FootwearPrimaryCauseFootDisorders.pdf
http://youtu.be/fjbfXzOIoCY
http://mamasweat.blogspot.com/2010/05/pelvic-floor-party-kegels-are-not.html
http://mamasweat.blogspot.com/2011/06/hows-your-pelvic-floor.html
http://www.pinterest.com/rachelmareei/katy-my-hero/
http://www.ncbi.nlm.nih.gov/pubmed/16040089
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http://articles.latimes.com/2011/aug/23/news/la-heb-victoria-beckham-slipped-disc-20110823
http://www.journals.elsevierhealth.com/periodicals/eururo/article/PIIS0302283808000559/fulltext
http://www.scribd.com/doc/53827710/Is-There-an-Association-Between-the-Use-of-Heeled-Footwear-and-Schizophrenia-Med-Hypotheses-2004-63-740
http://www.ncbi.nlm.nih.gov/pubmed/15026832
Blog: Pregnancy and Pain, written December 28, 2011.
Blog: http://www.katysays.com/maui-squat/, written March 7, 2012.
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
Blog: http://www.katysays.com/atootightpelvicfloor/, written April 25, 2012.
Blog: http://www.katysays.com/tootightpelvicfloor-2/, written, April 30, 2012.
Blog:http://www.katysays.com/postural-muscles-in-pdx/, written May 29, 2012.
Blog: http://www.katysays.com/finding-your-hip-rotators/, written June 4, 2012.
Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012.
Blog: http://www.katysays.com/crotch-bones/, written June 22, 2012.
Blog: http://www.katysays.com/forward-bend-modified/, written August 6, 2012.
Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012.
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Blog: http://www.katysays.com/men-have-pelves-too/, written August 22, 2012.
Blog: http://www.katysays.com/ramblings-from-my-pelvis/, written August 31, 2012.
Blog: http://www.katysays.com/what-to-expect-when-youre-squatting/, writ-ten September 11, 2012.
Blog: http://www.katysays.com/urogenital-hiatus-is-not-another-term-for-spring-break/, written October 29, 2012.
http://journals.lww.com/greenjournal/Abstract/2012/11000/Pelvic_Muscle_Strength_After_Childbirth.7.aspx
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178744/
Blog: http://www.katysays.com/squatty-potty/, written November 5, 2012.
Blog;http://www.katysays.com/what-the-queef/, written November 16, 2012.
Blog: http://www.katysays.com/utis/, written November 28, 2012.
Blog: http://www.katysays.com/eyes-and-meatus-open/, written December 5, 2012.
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0047133
Blog: http://www.katysays.com/neutral-pelvis-2/, written December 17, 2012.
Blog: http://www.katysays.com/saddlebags/, written February 27, 2013.
Blog: http://www.katysays.com/you-still-dont-know-squat/, written March 11, 2013.
http://youtu.be/of1h2v4pKhc
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http://breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvic-floor-advice-women-and-men
https://www.alignedandwell.com/shop/down-there-for-women/
https://itunes.apple.com/app/down-there-for-women/id517486431?mt=8
Blog: http://www.katysays.com/proof/, written April 30, 2013.
http://europepmc.org/abstract/MED/19539646/reload=0;jsessionid=zjnB4xSCvtwlifHQMr4D.0
http://onlinelibrary.wiley.com/doi/10.1034/j.1600-0412.2001.801003.x/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false
Blog: http://www.katysays.com/mojo-and-the-painful-pelvis/, written May 16, 2013. http://liveinyourbodyaligned.blogspot.com/2013/02/male-pelvic-painpelvic-floor-disorder.html
http://www.pelvicpainhelp.com/blog/full-text-of-dr-wise-s-address-to-the-national-institutes-of-health-s-nih-scientific-workshop-on-prostatitis-cpps/
https://sexybacksummit.com/order/
Blog: http://www.katysays.com/mother-thruster/, written June 24, 2013.
http://mamasweat.blogspot.com/2013/05/exercise-detox-give-your-psoas-break.html
http://www.restorativeexercise.com/super-supple-shoulders/
http://www.restorativeexercise.com/alignment-snacks/
Blog: http://www.katysays.com/this-birth-helper-is-a-stretch/, written Septem-ber 23, 2013.
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http://medcitynews.com/2013/09/medical-device-lead-shorter-labors-become-standard-care-childbirth/
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Objectives
To understand the role of “core strength.” To understand that the effect rib and pelvic alignment have on the function of the abdominals. To be aware of the relationship between abdominal and back strength. To understand the impact the abdominal muscle group has on the cardiovascular system. To understand the mechanical contributors to constipation and what movements can be performed to prevent this problem.To understand transversus abdominis activation and relaxation.To understand alignment and its effect on internal pressures of the thoracic, ab-dominal and pelvic cavities. To learn what habits increase intra-abdominal pressure.To understand how the psoas affects the pelvis, hips, ribs and spine.
Vocabulary
corepsoastransversus abdominishiatal herniadiastasis rectiprolapsepsoasrectus abdominislinea albaperistalsis
For Physical Practice
DVD: Smart DigestionDVD: Biomechanics for Bad Backs
getting to the core of itChapter
five
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DVD: When Your Doctor Prescribes ExerciseDVD: Easy Rx. . .ercise for DiabeticsAlignment Snacks: Adductor MadnessAlignment Snacks: Let’s Do the TwistAlignment Snacks: Take a Load Off Your Chest . . . and Your Hips, TooAlignment Snacks: The Back Bones Connected to Other BackbonesAlignment Snacks: Twistin’ the Night AwayAlignment Snacks: Just a Dab of AbsAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach AreasRead instructions on low lunge, p. 160.
Quiz
1. What does having “good core strength” mean?
2. Why is it necessary to vary a movement program?
3. Why is a waist-to-hip ratio an indicator of the state of one’s cardiovascular health?
4. What can a person do “alignment-wise” to prevent build-up of extra gas in the digestive system?
5. What is audible flatulence a sign of?
6. Weak muscles can be: a. too tight b. too loose c. none of the above d. a & b
7. Name two physical forces that can contribute to constipation. What are some movements to help undo this stagnation?
8. To prevent compression of the lumbar vertebrae, what muscle group inner-vates regularly?
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9. A lack of lumbar curve (in this example) indicates what habit?
10. Name some physical consequences of “sucking in” the abdomen.
11. What are some of the reasons the psoas may fail to yield?
12. T or F. The length and therefore electrical flow of the psoai are dependent on skeletal position.
13. List three cavities in the body (besides dental caries). How does alignment and habit affect the internal pressure of these cavities? Correlate cavity pressures with the three presentations of herniae: abdominal, hiatal and inguinal.
13. List three ways intra-abdominal pressure is increased?
14. How does the psoas move the rib cage?
15. What issues can an un-yielding psoas exacerbate?
16. What are some movement/alignment tips to prevent digestive upset?
Supplemental Material
http://www.ideafit.com/fitness-library/can-this-psoas-be-saved
http://michaelpollan.com/books/the-omnivores-dilemma/
http://www.animalvegetablemiracle.com/
http://www.takepart.com/foodinc
http://www.kingcorn.net/
http://www.coreawareness.com/podcasts/bio-mechanics-bowman/
http://youtu.be/F3j_gQdicWI
http://youtu.be/RL99Ih57qh0
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http://www.katysays.com/rua-rib-thruster/
http://www.ncbi.nlm.nih.gov/pubmed/21497319
Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012.
Blog: http://www.katysays.com/what-the-queef/, written November 16, 2012.
Blog: http://www.katysays.com/quad-stretch-fakeout/, written Nomber 26, 2012.
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Objectives
To be aware of habits that can exacerbate problematic menstruation. To understand the impact of movement on the mechanics of the lymphatic system.To understand the role alignment has on conditions such as osteoporosis, foot pain/ailments, and pelvic floor disorder.
Vocabulary
menstruationnightlightingpineal glandmelatoninendometriumlymphatic systemlymphedema
For Physical Practice
DVD: When You Can’t BreatheDVD: When You Hurt All OverDVD: When Your Doctor Prescribes ExerciseDVD: From the Shoulders UpDVD: My Hands HurtAlignment Snacks: A Real Pain in the NeckAlignment Snacks: Can’t Get Enough of ShouldersAlignment Snacks: Everybody Needs a Little Shoulder BolsterAlignment Snacks: Gotta Get Down to (Arm) SwingtownAlignment Snacks: Rhomboid MadnessAlignment Snacks: Take a Load Off Your Chest . . .and Your Hips, TooInstitute Course: Super Supple ShouldersInstitute Course: The Best 50 Minutes on the Exercise Ball
for the laDiesChapter
six
24 alignment matters study guide
Institute Course: Those Hard to Reach AreasInstitute Course: Hidden Kyphosis
Quiz
1. How does movement (and alignment) impact the workings of your lymph system?
2. What is the “egg-hole” test and what is it an indicator of?
3. Outline what gentle stretching exercises are beneficial for the movement of lymph, blood, and electricity in the upper extremities and neck.
Supplemental Material
http://www.amazon.com/dp/1583331824/ref=rdr_ext_tmb
http://the-medical-dictionary.com/hyperprolactinemia_article_6.htm
http://www.theguardian.com/education/2009/aug/31/max-perutz-science-writing-prize
http://www.livescience.com/1864-bras-support-bouncing-breasts-study-finds.html
http://www.ncbi.nlm.nih.gov/pubmed/19401901
http://www.ncbi.nlm.nih.gov/pubmed/21451182
http://www.ncbi.nlm.nih.gov/pubmed/20095453
http://www.ncbi.nlm.nih.gov/pubmed?cmd=Link&LinkName=PubMed_PubMed&from_uid=19401901
Blog: http://www.katysays.com/cramping-your-neck-style/, written January 11, 2012.
Blog: http://www.katysays.com/tongue-exercise/, written July 2, 2012.
25 alignment matters study guide
Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
Blog http://www.katysays.com/crap/, written September14, 2012.
Blog: http://www.katysays.com/thanks-for-the-mammaries/, written May 9, 2013.
http://newscenter.berkeley.edu/2012/12/17/malignant-breast-cells-grow-nor-mally-when-compressed/
http://www.ted.com/talks/mina_bissell_experiments_that_point_to_a_new_understanding_of_cancer.html
http://jcb.rupress.org/content/128/6/1111.full.pdf
http://www.ncbi.nlm.nih.gov/pubmed/14996437
http://www.ncbi.nlm.nih.gov/pubmed/20843503
26 alignment matters study guide
Objectives
To understand the correlation between arm/hand position and what it says about shoulder alignment, muscular innervation and its impact on lymph drain-age.To understand the function of reflex-driven reciprocal arm swing.
Vocabulary
biceps brachiitriceps brachiilatissimus dorsicentrifugal forcecentripetal forceglenohumeral jointscapularhomboidsrotator cuffsternumcarpal tunneltemporomandibular joint
For Physical Practice
DVD: When You Hurt All OverDVD: When Your Doctor Prescribes ExerciseDVD: My Hands HurtAlignment Snacks: Can’t Get Enough of ShouldersAlignment Snacks: Gotta Get Down to (Arm) SwingtownAlignment Snacks: Rhomboid MadnessAlignment Snacks: Within ReachInstitute Course: Super Supple ShouldersInstitute Course: Those Hard to Reach Areas
arms, elbows, wrists anD hanDs
Chapter seven
27 alignment matters study guide
Institute Course: Hidden Kyphosis
Quiz
1. What is the position of the arms and hands when they are described as “macho man”? What is this an indication of ?
2. When walking, how does “fitness pumping” one’s arms in front of the body impact the neck, thoracic spine and shoulders?
3. T of F: Bending your arms at the elbow reduces the energy you expend during a bout of walking?
Supplemental Material
http://youtu.be/PCN8Xa94kPg
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
Blog: http://www.katysays.com/swing-forward/, written September 17, 2012.
Blog: http://www.katysays.com/palm-reader/, written November 1, 2012.
Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013.
http://youtu.be/904_CkMqkmo
Blog: http://www.katysays.com/rotate-it-down/, written May 20, 2013.
http://youtu.be/A0fgreEqeoU
Blog: http://www.katysays.com/hanging-baby-style/, written September 9, 2013.
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-hu-man-growth-necessity-monkey-business
28 alignment matters study guide
Objectives
To understand the impact the position of the head and neck have on circulation and swallowing.To understand how arterial plaque accumulation is exacerbated by alignment of the cervical spine. To assess the position of the clavicles and understand the relationship between clavicular position and the health of the head and neck.To learn what comprises the glenohumeral joint. To understand optimal positioning of the scapula and what this positioning sup-ports.To understand the relationship between mastication and bone health of the face and jaw. To learn the basics of muscle function about the eye, seeing long vs. short dis-tances, and how to “release” the muscles of the eye.
Vocabulary
conduction deafnessmyopiahyperopiapresbyopiasupinationclaviclepronationscapulaciliamasticationciliary muscleinertiahyperkyphosis
shoUlDersChapter
eight
29 alignment matters study guide
For Physical Practice
DVD: When You Can’t BreatheDVD: From the Shoulders UpDVD: My Hands HurtDVD: When Your Doctor Prescribes ExerciseAlignment Snacks: A Real Pain in the NeckAlignment Snacks: Can’t Get Enough of ShouldersAlignment Snacks: Everybody Needs a Little Shoulder BolsterInstitute Course: Super Supple ShouldersInstitute Course: The Best 50 Minutes on the Exercise BallInstitute Course: Those Hard to Reach AreasInstitute Course: Hidden Kyphosis
Quiz
1. Strain on what part of the body can lead to conditions such as headache, disc problems and “foggy head”?
2. How many different types of human hair are there?
3. What is one (mechanical) solution to having healthier hair and skin? What are major contributors to hair loss and why? Thin and unhealthy hair may be an indicator of what?
4. What is necessary for the proper movement of earwax?
5. Those who elevate their clavicles also elevate their shoulders. What effect does this have on head position, cervical spine alignment and circulation? What is the normal position of the clavicles. What muscles help stabilize the clavicles. What habits increase clavicular elevation?
6. What conditions are classified under the category “shoulder impingement syndrome”.
7. What is the optimal position of the scapula. What is it’s impact on the spine?
8. Name two things that decrease the function of cilia. Name some movements about the head that work to increase sinus pressure.
30 alignment matters study guide
9. How do the hands, arms, elbows present in someone who has significant inter-nal rotation of the humerus?
Supplemental Material
http://youtu.be/PCN8Xa94kPg
http://www.npr.org/templates/story/story.php?storyId=125387566
http://www.npr.org/templates/story/story.php?storyId=128359885
http://www.sciencedaily.com/releases/2011/10/111024084639.htm
http://en.wikisource.org/wiki/Perfect_Sight_Without_Glasses
http://youtu.be/Fmg9ZOHESgQ
Blog: http://www.katysays.com/cramping-your-neck-style/, written January 11, 2012.
Blog: http://www.katysays.com/tongue-exercise/, written, July 2, 2012.
Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
Blog: http://www.katysays.com/swing-forward/, written, September 17, 2012.
Blog: http://www.katysays.com/when-making-music-hurts/, written January 24, 2013.
Blog: http://www.katysays.com/hanging-and-swinging-101/, written February 8, 2013.
https://www.yogatuneup.com/self-massage-therapy-balls-programs
Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013
31 alignment matters study guide
2013.http://youtu.be/904_CkMqkmo
Blog: http://www.katysays.com/hanging-around/, written August 13, 2013.
http://youtu.be/vCoD__Q4mdw
http://positivelyaligned.com/2013/03/backyard-fun/
http://alignmentmonkey.nurturance.net/2013/pull-ups-help
Blog: http://www.katysays.com/hanging-baby-style/, written September 9, 2013.
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-hu-man-growth-necessity-monkey-business
32 alignment matters study guide
Objectives
To understand the impact walking and squatting have on bone development, muscular length, alignment and the facilitation of childbirth.To understand the amount of deconditioning our modern lifestyle has permitted, what habits contribute and what natural movement can be performed to restore a body and make one more prepared for pregnancy/delivery. To understand the importance of stimulating a young child’s foot by not confin-ing them to shoes at an early age. To be aware of the styles of shoes that encourage good foot health.
Vocabulary
nulliparouswhole-body endurancelaw of specificityphysiological adaptationuterusmyometriumrelaxinpubic symphysisplacentahematomabrachiatecontinual feedingabductionproprioceptioninterneuron
For Physical Practice
DVD: Fix Your FeetDVD: When You Hurt All Over
pregnancy, chilDbirth,babies anD chilDren
Chapter nine
33 alignment matters study guide
DVD: Get Your Balance BackDVD: Smart DigestionDVD: Down ThereDVD: Knees & HipsDVD: When Your Doctor Prescribes ExerciseDVD: When You Can’t BreatheDVD: Biomechanics for Strong Bones Alignment Snacks: Adductor MadnessAlignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!Alignment Snacks: All Fo’ the Pelvic Flo’Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: No More KegelsInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach Areas
Quiz
1. Besides birthing, what will walking and squatting programs help to optimize?
2. What are the positional cues for the tailbone, spine, knees, shins when per-forming a squat?
3. How can chronic tension of the psoas, pelvis and lower extremities work against the downward forces during childbirth?
4. Describe the components of natural movement that enhance one’s birth prepa-ration. What should be altered in the program as it pertains to conception?
5. The fluid dynamics of the uterus are drastically affected by _____________.
6. T or F. The hormone relaxin will soften tight pelvic floor muscles when the time comes to birth.
7. What tissues does relaxin target?
34 alignment matters study guide
8. Why is it important that children (and everyone) get abundant barefoot time?
9. What are some general shoe recommendations and activities that encourage good foot health?
10. Outline some healthy habits we can encourage in babies and kids to improve their “natural strength”.
Supplemental Material
http://fitbottomedmamas.com/2012/09/breech-babies-is-there-anything-you-can-do/
http://breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvic-floor-advice-for-women-and-men
http://breakingmuscle.com/mobility-recovery/load-bearing-101-lessons-from-katy-bowman-in-how-to-hold-your-own-weight
http://www.youtube.com/watch?v=llIv20mScP8
http://books.google.com/books?hl=en&lr=&id=sgC9Fefmm_kC&oi=fnd&pg=PR9&dq=E.+Showalter,+Hystories:+Hysterical+Epidemics+and+Modern+Culture+(1997)&ots=PfxpNVmmz9&sig=ZPGm5T_svVpPh0gc0al_ul1Ad5c#v=onepage&q=E.%20Showalter%2C%20Hystories%3A%20Hysteri-cal%20Epidemics%20and%20Modern%20Culture%20(1997)&f=false
http://onlinelibrary.wiley.com/doi/10.1111/j.1471-0528.1996.tb09870.x/abstract
http://onlinelibrary.wiley.com/doi/10.1111/j.1471-0528.1996.tb09871.x/abstract
http://www.ncbi.nlm.nih.gov/pubmed/9302671
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019576/
http://info.visiblebody.com/bid/262213/3D-Skeletal-System-The-Pelvic-Girdle
35 alignment matters study guide
http://www.goodreads.com/book/show/1132111.Diaper_Free
http://www.forsmallhands.com/?
http://www.softstarshoes.com/
http://www.rightmixmarketing.com/right-mix-blog/blog-ideas-2-types-of-posts-to-write-before-your-competitors-do/
http://youtu.be/R3H2R5Nn38g
http://www.restorativeexercise.com/whole-body-alignment-course/
http://alignmentmonkey.nurturance.net/2011/alignment-monkey-on-monkey-bars
http://safebedsharing.org/
http://www.ncbi.nlm.nih.gov/pubmed/12028976
http://www.ncbi.nlm.nih.gov/pubmed/15778231
http://www.archives-pmr.org/article/S0003-9993(02)00596-8/fulltext
http://www.clinbiomech.com/article/S0268-0033(97)00046-6/abstract
http://onlinelibrary.wiley.com/doi/10.1002/pri.269/abstract
http://www.sciencedirect.com/science/article/pii/0304395995001840
http://www.archives-pmr.org/article/S0003-9993(02)04931-6/abstract
http://www.ncbi.nlm.nih.gov/pubmed/8518569
http://www.archives-pmr.org/article/S0003-9993(98)90264-7/abstract
http://www.ingentaconnect.com/content/els/03012115/1999/00000084/00000001/art00307
36 alignment matters study guide
http://www.clinbiomech.com/article/S0268-0033(04)00042-7/abstract
http://ptjournal.apta.org/content/80/3/261.full.pdf+html
http://www.royte.com/blog/
http://www.katysays.com/wp-content/uploads/2012/01/MeJaneYoureKid-ding1.pdf
http://www.booknoise.net/tapirsmorningbath/index.html
Blog: http://www.katysays.com/natural-mama/, written January 3, 2012.
Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012.
http://youtu.be/of1h2v4pKhc
Blog: http://www.katysays.com/maui-squat/, written March 7, 2012.
Blog: http://www.katysays.com/first-hike/, written June 7, 2012.
http://youtu.be/kEehiyMFzL0
Blog: http://www.katysays.com/spinning-babies/, written July 9, 2012.
http://spinningbabies.com/
http://en.wikipedia.org/wiki/Human_subject_research#Ethical_Guidelines_Governing_Human_Subject_Research
http://spinningbabies.com/techniques/the-inversion
Blog: http://www.katysays.com/mama-baby-alignment/, written, July 25, 2012.
http://youtu.be/kg4muXeTnjA
Blog: http://www.katysays.com/w-sitting/, written July 27, 2012.
37 alignment matters study guide
Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012.
Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29, 2012.
http://youtu.be/3yAbBLs0WNs
Blog: http://www.katysays.com/what-to-expect-when-youre-squatting/, written Sep-tember 11, 2012.
Blog: http://www.katysays.com/crap/, written September 14, 2012.
Blog: http://www.katysays.com/swing-forward/, written, September 17, 2012.
Blog: http://www.katysays.com/a-baby-story-2/, written October 1, 2012.
Blog: http://www.katysays.com/urogenital-hiatus-is-not-another-term-for-spring-break/, written October 29, 2012.
Blog: http://www.katysays.com/the-morning-after/, written November 8, 2012.
http://journals.lww.com/greenjournal/Abstract/2012/11000/Pelvic_Muscle_Strength_After_Childbirth.7.aspx
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178744/
http://www.sciencedirect.com/science/article/pii/S0002937896704477
http://journals.lww.com/greenjournal/Abstract/2003/02000/Characteriza-tion_of_the_Relationship_Between_Joint.21.aspx
Blog: http://www.katysays.com/utis/, written November 28, 2012.
Blog: http://www.katysays.com/apple-boobs/, written January 10, 2013.
http://www.kathydettwyler.org/dettwyler.html
http://www.brianpalmerdds.com/bfeed_oralcavity.htm
38 alignment matters study guide
Hunter-Gatherer Childhoods: Evolutionary, Developmental & Cultural Perspectives
Blog:http://www.katysays.com/paleo-kids/, written February 21, 2013.
Blog: http://www.katysays.com/ahs13/, written March 15, 2013.
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-hu-man-growth-barefoot-babies
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-hu-man-growth-necessity-monkey-business
Blog: http://www.katysays.com/baby-steps/, written May 29, 2013.
http://www.slate.com/blogs/how_babies_work/2013/05/07/diapers_make_walking_more_difficult_for_babies.html
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-7687.2012.01169.x/abstract
http://en.wikipedia.org/wiki/Elimination_communication
http://youtu.be/ERNmBOOLoWA
http://www.psych.nyu.edu/adolph/index.php?page=publications
Blog: http://www.katysays.com/bed-rest-outdated/, written June 21, 2013.
Blog: http://www.katysays.com/dream-classroom/, written August 30, 2013.
Blog: http://www.katysays.com/hanging-baby-style/, written September 9, 2013.
Blog: http://www.katysays.com/this-birth-helper-is-a-stretch/, written Septem-ber 23, 2013.
http://medcitynews.com/2013/09/medical-device-lead-shorter-labors-become-standard-care-childbirth/
39 alignment matters study guide
Objectives
To understand that gait patterns are greatly influenced by habits and observation.To recognize the difference between active propulsion and controlled falling in one’s gait pattern. To learn how treadmill walking creates different loads and results in a different physical adaptation than over-ground walking.
Vocabulary
gait walkingrunningG-forceglutealslateral hip musculaturehamstrings adductor muscles
For Physical Practice
DVD: Fix Your FeetDVD: Get Your Balance BackDVD: Biomechanics for Bad BacksDVD: Easy Rx . . .ercise for DiabeticsDVD: Down There for WomenDVD: Knees & HipsDVD: Below the Belt for MenDVD: Biomechanics for Strong Bones DVD: When You Hurt All OverAlignment Snacks: Adductor MadnessAlignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!
walking anD gaitChapter
ten
40 alignment matters study guide
Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Quads and HamsAlignment Snacks: Stretching the Standing MusclesAlignment Snacks: Walk this Way! Stand this WayAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: Save Your KneesInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach AreasInstitute Course: Hidden Kyphosis
Quiz
1. Using the classic definitions of walking and running, how does the activity of one’s center of mass differ when walking vs. running?
2. Why do so many of us walk like our parents?
3. Explain why regular walking is essential to biological function?
Supplemental Material
http://youtu.be/ImyBAW_9irQ
http://youtu.be/iMkYPXXLqJs
http://youtu.be/PDBb1n5_-nk
http://youtu.be/Js9jeGy_6NA
http://youtu.be/qcGPY4BMdlU
http://youtu.be/wH6SNijSPgU
Blog: http://www.katysays.com/stance/, written February 6, 2012.
41 alignment matters study guide
Blog: http://www.katysays.com/walking-or-bouncing/, written October 13, 2011.
Blog: http://www.katysays.com/first-hike/, written June 7, 2012.
Blog: http://www.katysays.com/get-your-butt-here/, written June 19, 2012.
http://youtu.be/qcGPY4BMdlU
Blog: http://www.katysays.com/crap/, written September 14, 2012.
Blog: http://www.katysays.com/saddlebags/, written February 27, 2013.
42 alignment matters study guide
Objectives
To understand the effect sitting has on the cardiovascular system. To understand the basic mechanics of blood flow (hemodynamics).To understand how turbulent blood flow causes plaque accumulation in blood vessels and what can be done to prevent it. To understand that bouts of exercise do not offset the effects of sitting.
Vocabulary
plaque cholesterolturbulent flowlaminar flowhemodynamicsviscosityhypertension
For Physical Practice
DVD: Fix Your FeetDVD: Get Your Balance BackDVD: Biomechanics for Bad BacksDVD: Easy Rx . . .ercise for DiabeticsDVD: Down There for WomenDVD: Smart DigestionDVD: Knees & HipsDVD: Below the Belt for MenDVD: When You Can’t BreatheDVD: Biomechanics for Strong Bones DVD: When You Hurt All OverDVD: When Your Doctor Prescribes ExerciseDVD: From the Shoulders Up
carDiovascUlar systemChapter
eleven
43 alignment matters study guide
DVD: My Hands HurtAlignment Snacks: Adductor MadnessAlignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Let’s Do the TwistAlignment Snacks: Quads and HamsAlignment Snacks: Stretching the Standing MusclesAlignment Snacks: The Back Bones Connected to the Other BackbonesAlignment Snacks: Twistin’ the Night AwayAlignment Snacks: Walk this Way! Stand this WayAlignment Snacks: Just a Dab of AbsAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: Save Your KneesInstitute Course: Super Supple ShouldersInstitute Course: The Best 50 Minutes on the Exercise BallInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach AreasInstitute Course: Hidden Kyphosis
Quiz
1. T or F. Research shows sitting is harmful because if you sit you will be obese.
2. What is a mechanical precursor for plaque to accumulate on vessel walls?
3. What increases the chances of blood cells hitting blood vessel walls?
4. T or F: Your artery geometry is unaffected by body posture.
5. How can vigorous exercise be just as damaging to blood vessel walls as sitting can?
6. Name some causes of turbulent blood flow and what can be done to address them.
44 alignment matters study guide
7. What must one be aware of when engaging in very vigorous exercise if they are dealing with hypertension?
Supplemental Material
http://www.amazon.com/The-Physics-Cerebrovascular-Diseases-Biophysical/dp/1563965585
http://www.acsm.org/access-public-information/position-stands/position-stands/lists/position-stands/exercise-and-hypertension
http://www.amazon.com/ACSMs-Guidelines-Exercise-Testing-Prescription/dp/1609136055
http://www.ncbi.nlm.nih.gov/pubmed/10720604
http://onlinelibrary.wiley.com/doi/10.1111/j.1520-037X.2001.00529.x/full
http://www.researchgate.net/publication/223784900_Walking_and_resting_blood_pressure_in_adults_A_Meta-analysis?ev=pub_cit
http://biomedgerontology.oxfordjournals.org/content/56/5/M298.short
http://www.luzimarteixeira.com.br/wp-content/uploads/2009/08/hipotensao-e-exercicio.pdf
http://hyper.ahajournals.org/content/18/5/575.short
45 alignment matters study guide
Objectives
To understand the difference between movement and exercise. To understand the similarities between a food “diet” and a “movement” diet.To understand “movement is medicine” and a movement prescription is just as influencial as a pharmaceutical one.To understand that movement activities must be varied.To understand the detriment sitting has on the body.
Vocabulary
inertiaexercise performancefitnessstrength-to-weight ratioosteogenesis flexibilitystabilityvalsalva
For Physical Practice
DVD: Fix Your FeetDVD: When You Hurt All OverDVD: Get Your Balance BackDVD: Smart DigestionDVD: Down ThereDVD: Knees & HipsDVD: When Your Doctor Prescribes ExerciseDVD: When You Can’t BreatheDVD: Biomechanics for Strong Bones Alignment Snacks: Adductor Madness
retUrning to natUral movement
Chapter twelve
46 alignment matters study guide
Alignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!Alignment Snacks: All Fo’ the Pelvic Flo’Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: No More KegelsInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach Area
Quiz
1. What is meant by exercise bulimia? What are the signs of it? How might one overcome it?
2. Evaluate golf, stand-up paddle boarding, or another activity utilizing the parameters (weight loss, bone density, muscle mass, joint health, cardiovascular health) found on page 290.
3. List some of the impairments to the musculoskeletal and cardiovascular sys-tems that are caused or worsened by sitting.
4. List some of the functions of the pelvic floor musculature.
5. Which is “worse,” prolonged sitting or prolonged standing? Why? What is the alternative?
Supplemental Material
Podcast: http://balancedbites.com/2013/09/podcast-episode-106-special-guest-katy-bowman-of-aligned-and-well.html
http://www.sciencedirect.com/science/article/pii/S1471015308000962
http://anp.sagepub.com/content/43/3/227.short
http://www.amazon.com/The-Chair-Rethinking-Culture-Design/
47 alignment matters study guide
dp/0393319555/ref=sr_1_1?ie=UTF8&qid=1380139093&sr=8-1&keywords=the+chair+rethinking
http://www.parade.com/health/2009/11/01-when-doctors-prescribe-exercise.html
http://www.ncbi.nlm.nih.gov/pubmed/19346988
http://bjsm.bmj.com/content/43/2/81.full
http://www.businessweek.com/magazine/content/10_19/b4177071221162.htm
http://www.jstor.org/discover/10.2307/666393?uid=3739560&uid=2&uid=4&uid=3739256&sid=21102693547243
http://topdocumentaryfilms.com/nanook-of-the-north/
http://www.restorativeexercise.com/ Download 1st two hours of course for free
Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012.
Blog: http://www.katysays.com/maui-squat/, written March 7, 2012.
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March 29, 2012.
Blog: http://www.katysays.com/side-effects/, written May 10, 2012.
http://www.imdb.com/title/tt0286244/
Blog: http://www.katysays.com/kickin-the-tires/, written May 21, 2012.
Blog: http://www.katysays.com/first-hike/, written June 7, 2012.
Blog: http://www.katysays.com/your-butt-to-chair-ratio/, written July 19, 2012.
Blog: http://www.katysays.com/a-sentence-and-a-link/, written Sept 4, 2012.
48 alignment matters study guide
http://www.sciencedirect.com/science/article/pii/S0749379706005629
https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fin-gers/
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/
http://www.karger.com/Article/FullText/111727
Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19, 2011.
http://en.wikipedia.org/wiki/Brain_Gym
http://www.biomedcentral.com/1756-0500/2/161/
http://www.ncbi.nlm.nih.gov/pubmed/11409618
http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivate-boring-assholery/
Blog: http://www.katysays.com/about-this-blog-in-2013/, written December 29, 2012.
Blog: http://www.katysays.com/tree-bones/, written January 2, 2013.
http://news.sciencemag.org/physics/2011/11/leonardos-formula-explains-why-trees-dont-splinter
Blog: http://www.katysays.com/ramblings-from-the-road/, written February 11, 2013.
Blog: http://www.katysays.com/belated-community-valentine/, written Febru-ary 17, 2013.
Blog: http://www.katysays.com/ancestral-health-motivation-matters/, written April 25, 2013.
Blog: http://www.katysays.com/junk-food-walking/, written April 26, 2013.
49 alignment matters study guide
Blog: http://www.katysays.com/proof/, written April 30, 2013.
Blog: http://www.katysays.com/thanks-for-the-mammaries/, written May 9, 2013.
http://newscenter.berkeley.edu/2012/12/17/malignant-breast-cells-grow-nor-mally-when-compressed/
http://www.ted.com/talks/mina_bissell_experiments_that_point_to_a_new_understanding_of_cancer.html
http://jcb.rupress.org/content/128/6/1111.full.pdf
http://www.ncbi.nlm.nih.gov/pubmed/14996437
http://www.ncbi.nlm.nih.gov/pubmed/20843503
Blog: http://www.katysays.com/o-a-w-t-f/, written May 24, 2013.
http://www.hopkinsmedicine.org/news/media/releases/osteoarthritis_progression_halted_in_mice
Blog: http://www.katysays.com/gadget-geek/, written June 10, 2013.
Blog: http://www.katysays.com/a-wee-problem-with-crossfit/, written June 26, 2013.
http://www.youtube.com/watch?v=UKzq1upNIgU&feature=youtu.be
Blog: http://en.wikipedia.org/wiki/Richard_Feynman, written July 15, 2013.
http://alignmentmatrix.com/mechanome-going-beyond-genome/
http://www.fasciafreedomfighters.com/katy-bowman-interview/
Blog: http://www.katysays.com/dream-classroom/, written August 30, 2013.
http://www.katysays.com/its-the-great-load-lesson-charlie-brown/
50 alignment matters study guide
Objectives
To understand that there is an operating muscle length necessary for optimal body function.To understand that optimal joint function requires an optimal flexibility and stability; premature degeneration of a joint is the result of an imbalance that is exacerbated and accelerated with poor alignment and movement frequencies.
Vocabulary
flexibilitystabilityvalsalvaglycogen triglyceridesdiaphragmperistalsiscompensation
For Physical Practice
DVD: Fix Your FeetDVD: When You Hurt All OverDVD: Get Your Balance BackDVD: Smart DigestionDVD: Down ThereDVD: Knees & HipsDVD: When Your Doctor Prescribes ExerciseDVD: When You Can’t BreatheDVD: Biomechanics for Strong Bones Alignment Snacks: Adductor MadnessAlignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!
yoUr boDy - the big pictUre
Chapter thirteen
51 alignment matters study guide
Alignment Snacks: All Fo’ the Pelvic Flo’Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: No More KegelsInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach Areas
Quiz
1. What bearing does muscle length have on optimal body function in general?
2. Explain the valsalva maneuver and when it might be used.
3. Describe what is happening when a joint develops osteoarthritis. What makes it better or worse?
Supplemental Material
Whole Body Alignment Course http://www.restorativeexercise.com/ Down-load 1st two hours of course for free
Podcast: http://balancedbites.com/2013/09/podcast-episode-106-special-guest-katy-bowman-of-aligned-and-well.html
Podcast: Old Habits Die Hard http://www.katysays.com/katy-radio/
http://www.wholeliving.com/136269/detoxifying-stretches-boost-your-immu-nity/@center/179721/yoga#61793
Blog: http://www.katysays.com/un-pimp-your-ride/, January 5, 2012.
Blog: http://www.katysays.com/resolution-check/, written January 17, 2012.,
Blog: http://www.katysays.com/katy-goes-big-pharma/, written January 25, 2012.
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http://www.footpainbook.com/
Blog: http://www.katysays.com/hypermobility/, written February 20, 2012.
Blog: http://www.katysays.com/free-fallin/, written March 1, 2012.
http://youtu.be/Eov7n2SRbr0
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March, 29, 2012.
Blog: http://www.katysays.com/side-effects/, written May 10, 2012.
Blog: http://www.katysays.com/anthropowhatchamacalit/, written May 14, 2012.
Blog: http://www.katysays.com/keep-on-truckin/, written May 16, 2012.
Blog: http://www.katysays.com/kickin-the-tires/, written May 21, 2012.
Blog: http://www.katysays.com/dont-be-a-stupid/, written May 23, 2012.
Blog: http://www.katysays.com/alignment-in-a-sentence/, written June 1, 2012.
Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012.
http://www.nytimes.com/2009/02/24/health/esn-colonoscopy-expert.html?pagewanted=all&_r=0
Blog: http://www.katysays.com/your-butt-to-chair-ratio/, written July 19, 2012.
Blog: http://www.katysays.com/mama-baby-alignment/, written, July 25, 2012.
Blog: http://www.katysays.com/w-sitting/, written July 27, 2012.
Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
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Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012.
Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012.
Blog: http://www.katysays.com/weight-bearing-status/, written August 20, 2012.
Blog: http://www.katysays.com/a-sentence-and-a-link/, written September 4, 2012.
http://www.sciencedirect.com/science/article/pii/S0749379706005629
https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fin-gers/
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
Blog: http://www.katysays.com/biomechanists-wanted/, written September 6, 2012.
Blog: http://www.katysays.com/crap/, written September 14, 2012.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/
http://www.karger.com/Article/FullText/111727
Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19, 2011.
http://en.wikipedia.org/wiki/Brain_Gym
http://www.biomedcentral.com/1756-0500/2/161/
http://www.ncbi.nlm.nih.gov/pubmed/11409618
http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivate-boring-assholery/
54 alignment matters study guide
Blog: http://www.katysays.com/head-bones-connected-to-the/, written No-vember 12, 2012.
http://www.huffingtonpost.com/ann-brenoff/sitting-may-harm-health_b_1199952.html
http://www.katysays.com/tree-bones/
http://news.sciencemag.org/physics/2011/11/leonardos-formula-explains-why-trees-dont-splinter
Blog: http://www.katysays.com/not-really-the-paleo-diet/, written January 4, 2013.
http://www.amazon.com/Human-Machine-Dover-Anatomy-Artists/dp/0486227073
http://www.pnas.org/content/early/2011/11/15/1113050108
http://news.discovery.com/human/evolution/jaw-size-human-diet-evolu-tion-111122.htm
Blog:http://www.katysays.com/apple-boobs/, written January 10, 2013.
http://www.kathydettwyler.org/dettwyler.html
http://www.brianpalmerdds.com/bfeed_oralcavity.htm
Hunter-Gatherer Childhoods: Evolutionary, Developmental & Cultural Perspectives
Blog: http://www.katysays.com/katysays-road-map/, written March 18, 2013.
http://www.katysays.com/katy-radio/
http://www.restorativeexercise.com/whole-body-alignment-course/
Blog: http://www.katysays.com/foam-rolling/, written April 24, 2013.
http://youtu.be/piWGF489kE4
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https://www.yogatuneup.com/self-massage-therapy-balls-programs
http://www.meltmethod.com/
Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013.
http://youtu.be/904_CkMqkmo
http://youtu.be/x9biW4DUTrk
Blog: http://www.katysays.com/your-pillow-is-an-orthotic/, written August 19, 2013.
http://alignmentmatrix.com/mechanome-going-beyond-genome/
http://www.katysays.com/travel-notes/
http://www.katysays.com/its-the-great-load-lesson-charlie-brown/
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Objectives
To better understand what it means “to have balance.”To understand the impact the musculoskeletal system has on one’s propriocep-tion.
Vocabulary
Vipassana meditationproprioceptionbalanceobjectivityawareness
For Physical Practice
DVD: Fix Your FeetDVD: When You Hurt All OverDVD: Get Your Balance BackDVD: Smart DigestionDVD: Down ThereDVD: Knees & HipsDVD: When Your Doctor Prescribes ExerciseDVD: When You Can’t BreatheDVD: Biomechanics for Strong Bones Alignment Snacks: Adductor MadnessAlignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!Alignment Snacks: All Fo’ the Pelvic Flo’Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Frankie Says: Relax the Psoas
minD mechanicsChapter fourteen
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Institute Course: No More KegelsInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach AreasBalance Bootcamp: http://www.restorativeexercise.com/balance-bootcamp-aka-proprioception-is-this-thing-on/
Quiz
1. Look over the Quick Tests 1 and 2 starting on page 327. Which of the two do you find more challenging? Why?
2. What is the effect of tight muscles and stiff joints on the proprioceptive system?
Supplemental Material
http://www.goodreads.com/book/show/81744.A_User_s_Guide_to_the_Brain
http://www.katysays.com/wp-content/uploads/2010/03/vipassana-medita-tion.pdf
http://news.sciencemag.org/brain-behavior/2011/04/virtual-whiskers-probe-sense-touch
Blog: http://www.katysays.com/under-pressure-part-2/, written September 22, 2011.
http://www.sciencedirect.com/science/article/pii/S0002937896704477
http://journals.lww.com/greenjournal/Abstract/2003/02000/Characteriza-tion_of_the_Relationship_Between_Joint.21.aspx
Blog:http://www.katysays.com/postural-muscles-in-pdx/, written May 29, 2012.
Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
58 alignment matters study guide
Blog: http://www.katysays.com/a-baby-story-2/, written October 1, 2012.
Blog: http://www.katysays.com/how-you-get-there/, written October 11, 2012.
Blog: http://www.katysays.com/card-half-empty-or-full/, written December 9, 2012.
Blog: http://www.katysays.com/ramblings-from-the-road/, written February 11, 2013.
Blog: http://www.katysays.com/belated-community-valentine/, written Febru-ary 17, 2013.
Blog: http://www.katysays.com/ancestral-health-motivation-matters/, written April 25, 2013.
Blog: http://www.katysays.com/proof/, written April 30, 2013.
https://www.coursera.org/
Blog: http://www.katysays.com/a-wee-problem-with-crossfit/, written June 26, 2013.
http://www.youtube.com/watch?v=UKzq1upNIgU&feature=youtu.be
Blog: http://www.katysays.com/beyond-physical-alignment/, written Septem-ber 5, 2013.
http://www.katysays.com/travel-notes/
http://www.katysays.com/its-the-great-load-lesson-charlie-brown/
59 alignment matters study guide
Objectives
To understand the importance of novel movements on musculoskeletal and neu-rological systems and how the relate.
Vocabulary
motor unit
For Physical Practice
DVD: Fix Your FeetDVD: When You Hurt All OverDVD: Get Your Balance BackDVD: Smart DigestionDVD: Down ThereDVD: Knees & HipsDVD: When Your Doctor Prescribes ExerciseDVD: When You Can’t BreatheDVD: Biomechanics for Strong Bones Alignment Snacks: Adductor MadnessAlignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!Alignment Snacks: All Fo’ the Pelvic Flo’Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: No More KegelsInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach Areas
motivation / when yoUneeD a kick in the pants
Chapter fifteen
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Supplemental Material
http://www.enlightenednetworking.com/Audio%20Files/18-Nov_11-36.mp3
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March, 29, 2012.
Blog: http://www.katysays.com/first-hike/, written, June 7, 2012.
Blog: http://www.katysays.com/card-half-empty-or-full/, written December 9, 2012.
Blog: http://www.katysays.com/about-this-blog-in-2013/, written December 29, 2012.
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Objectives
To understand the relationship between sleep and body-repair time.To understand how muscular contraction, both active and passive, affects circula-tion.To understand the causes of osteoporosis, common locations where bone loss develops, and why and what is done to treat it. To understand what puts affluent cultures at such great risk for osteoarthritis.
Vocabulary
homeostasisfasciamyofascial releasesternumrotator cufftrapeziusOccam’s Razorturbulent flowanthropologistlymphatic systemgastrocnemiussoleushumerusischial tuberositymetabolismhypertonicityquadratus lumborumosteoporosismechanoreceptorvarusvalgussemantics
miscellanyChapter
sixteen
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osteoarthritis
For Physical Practice
DVD: Fix Your FeetDVD: When You Hurt All OverDVD: Get Your Balance BackDVD: Smart DigestionDVD: Down ThereDVD: Knees & HipsDVD: When Your Doctor Prescribes ExerciseDVD: When You Can’t BreatheDVD: Biomechanics for Strong Bones Alignment Snacks: Adductor MadnessAlignment Snacks: A Balanced Approach to Hip StrengthAlignment Snacks: All Around the Thighs We Go!Alignment Snacks: All Fo’ the Pelvic Flo’Alignment Snacks: Balance . . . with Lateral HipsAlignment Snacks: Hips Don’t Lie - They SitAlignment Snacks: Leg Goes Forward; Leg Goes BackAlignment Snacks: Frankie Says: Relax the PsoasInstitute Course: No More KegelsInstitute Course: Science of PsoasInstitute Course: Those Hard to Reach Areas
Quiz
1. Why doesn’t “spot treating” our bodies work?
2. Evaluate several common movements or positions. What makes the movement active vs. passive?
3. What is the difference between a strain and a sprain?
4. What muscles make up the rotator cuff?
5. How are varicose veins created?
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6. What does an individual’s sites of bone loss say about the way they move?
9. What is the role of exercise and nutrition in the treatment of osteoporosis?
10. Where are the most common areas of bone loss in osteoporosis?
Supplemental Material
http://www.corefoods.com/?q=research
http://www.youtube.com/watch?v=_FtSP-tkSug
http://wholelivingdaily.wholeliving.com/2011/09/boost-immunity-with-an-easy-stretch.html
http://www.fitnessmagazine.com/health/body/pain-relief/walk-this-way-4-ways-to-prevent-aches-pains/
http://www.ncbi.nlm.nih.gov/pubmed/20843503
http://doshaquiz.chopra.com/
Blog: http://www.katysays.com/you-dont-know-squat/, written June 2, 2010.
http://www.amazon.com/Headache-Pelvis-Expanded-Edition-Understanding/dp/0972775552
https://arvigotherapy.com/
https://www.alignedandwell.com/shop/
http://www.restorativeexercise.com/ Download 1st two hours of course for free
http://www.restorativeexercise.com/book-store/
http://www.youtube.com/watch?v=qcGPY4BMdlU&feature=youtu.be
64 alignment matters study guide
http://www.youtube.com/watch?v=TtQ-hW0_3Qg&feature=player_embed-ded#!
http://spinningbabies.com/
http://www.softstarshoes.com/
http://www.dailymail.co.uk/femail/article-2050182/Christian-Louboutin-shoes-popu-lar-women.html?ito=feeds-newsxml)
http://youtu.be/7d9eCnBnfqU
http://www.ncbi.nlm.nih.gov/pubmed/7351971
Blog: http://www.katysays.com/welcome-to-costco-i-love-you/, written Janu-ary 9, 2012.
Blog: http://www.katysays.com/cramping-your-neck-style/, written January 11, 2012.
Blog: http://www.katysays.com/a-note-to-human-resources/, written January 13, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/19346988
http://aje.oxfordjournals.org/content/172/4/419.abstract
http://www.ncbi.nlm.nih.gov/pubmed/8347780
http://onlinelibrary.wiley.com/doi/10.1002/1097-0142(19930601)71:11%3C3620::AID-CNCR2820711125%3E3.0.CO%3b2-S/refer-ences
http://bjsm.bmj.com/content/43/2/81.extract
Blog: http://www.katysays.com/resolution-check/, written January 17, 2012.
Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012.
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Blog: http://www.katysays.com/more-abcs/, written January 31, 2012.
http://link.springer.com/article/10.1007%2Fs001920170090
http://youtu.be/hnCxQGceTQU
Blog: http://www.katysays.com/my-trip-to-utah/, written February 13, 2012.
Blog: http://www.katysays.com/hypermobility/, written February 20, 2012.
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March, 29, 2012.
Blog: http://www.katysays.com/anthropowhatchamacalit/, written May 14, 2012.
Blog: http://www.katysays.com/dont-be-a-stupid/, written May 23, 2012.
Blog: http://www.katysays.com/alignment-in-a-sentence/, written June 1, 2012.
Blog: http://www.katysays.com/first-hike/, written, June 7, 2012.
Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012.
http://www.nytimes.com/2009/02/24/health/esn-colonoscopy-expert.html?pagewanted=all&_r=0
Blog: http://www.katysays.com/a-sentence-and-a-link/, written September 4, 2012.
http://www.sciencedirect.com/science/article/pii/S0749379706005629
https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fin-gers/
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/
http://www.karger.com/Article/FullText/111727
Blog: http://www.katysays.com/tongue-exercise/, written, July 2, 2012.
Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012.
Blog: http://www.katysays.com/biomechanists-wanted/, written September 6, 2012.
Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19, 2011.
http://en.wikipedia.org/wiki/Brain_Gym
http://www.biomedcentral.com/1756-0500/2/161/
http://www.ncbi.nlm.nih.gov/pubmed/11409618
http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivate-boring-assholery/
Blog: http://www.katysays.com/about-this-blog-in-2013/, written December 29, 2012.
Blog: http://www.katysays.com/37/, written March 4, 2013.
http://www.restorativeexercise.com/thes3me2/
Blog: http://www.katysays.com/political-science-part-1/, written July 11, 2013.
http://en.wikipedia.org/wiki/Richard_Feynman
