Copyright, Wright Balance® 2019

Lesson 1: What is Core Optimization?

Our Wright Balance® 25 plus years of research has resulted in a "mapped" Core in 9 Horizontal Regions (Transverse Plane) and 18 Vertical Regions (Sagittal and and Frontal Planes) front and back in 3 Core Zones: Anterior, Interior and Posterior. Each Core Zone has 3 sub-regions. The Core Zones and sub-regions total comes to 1,458 distinct Core Cells. Each cell is accessible, can be measured and changes observed within each cell by isometric exercise. I will show you exactly how to recruit and measure each Core sub-region cell.

Each of these 3 Core Zones is "recruited" by different Grip or handle sizes.

The Fibonacci numbers show up repeatedly in the Wright Balance Stance widths as 1s, 2a, 3s, 5s, 8s,13s, 21s, etc. These Stance Widths recruit precise, measurable changes in the Core and in heel to toe balance.

Fibonacci was an 11th - 12th Century mathematician. The Fibonacci sequence is a series of continuous numbers, none of which repeats, resulting in patterns that are found in nature.

The number patterns are...

0,1,1,2,3,5,8,13,21,34,55,89,144,233,377,610,987...

...and this sequence continues with no repeating numbers

The first 2 numbers of the Fibonacci Sequence (0 & 1) are added together to get the next number and that process continues as shown in the example above. When you divide the first number in a series into the next, e.g., 13 divided by 8, you get a ratio of 1.625. The further you go in the Fibonacci series using that same process, (dividing a number by the preceding number in the Fibonacci Sequence), you begin to get the same ratio of 1.618, often referred to as the Golden ratio. For example, from the numbered series above, when you divide 233 by 144 you get 1.6180. The Fibonacci numbers never repeat but the ratio (1.618) remains the same as the sequence continues. Fibonacci numbers are found in all of nature.

You will find a great deal in the literature about Fibonacci Sequences and the golden ratio, in particular as related to nature. All nature has symmetry. Note the spiral of the sunflower seeds in this illustration where the florets are displayed in spirals of 55, 34 and 21, all numbers of the Fibonacci sequence. The sprial of the pineapple and the pine cone have the same sequences of the Fibonacci numbers...

As the currents of the ocean move toward shore the curvature of a wave can be plotted as a diagram at the points 1, 1, 2, 3, 5, 8, 13, 21, 34 and 55 as the spiral of the wave is plotted.

The pattern of the spirals of the nautilus shell...

...hurricanes...

...or the sprial arms of a Galaxy demonstrate natures symmetry via Fibonacci numbers.

Wright Balance® has discovered Nature's pattern of Symmetry for the human body represented by numbers in a Fibonacci sequence. There are 3 distinct body Core Regions and 3 sub-regions within each primary Core Region. Exercises done in the 9 Core Region Stance Widths, create measurable / observable (through planes of motion) symmetry in the Core. The 9 Core Region Stance Widths target precise regions of the Core creating the measurable Symmetry, freedom of motion and predictable heel to toe balance.

The Fibonacci numbers show up repeatedly in the Wright Balance Stance widths as 1s, 2a, 3s, 5s, 8s,13s, 21s, etc. The 9 Stance Widths that are a result of the Wright Balance measurements are part of a Fibonacci Sequence. These same 9 Stance Widths recruit within the 3 sub-regions of each Core Zone. Fibonacci numbers are used to determine the Point of Origin via the Wright Balance® algorithm and then used again in the algorithm to determine the Stance Widths within each of the 3 Core Zones and sub-regions. The 9 Stance Widths are also used to measure planes of motion and changes in heel to toe balance within each Core Zone and again within each sub-region of each Zone

Lesson 2: Fast Track to the Wright Balance® Core Express & Optimization Exercises

If you are reading this with no knowledge of Wright Balance® do not do the exercises (the Wright Balance® Express) or listed in this EBook without using the 9 stance widths from your body measurements. If you are a Wright Balance® professional, you know where to find these stance widths. If you have been measured and you have a Wright Balance® membership, use the stance widths you were provided following your body measurements. Be certain to use the 9 Stance Widths (the first 3 Stance Widths in each of the Core Regions) from the Wright Balance® Results as shown in the following illustration to do the Express or Optimization Exercises.

{Note: Our interim goal is to provide only the first 3 Stance Widths of the above rather than all of the results as shown above. Why? We have reached a point in our research where only those frist 3 Stance Widths are needed to use the Wright Balance® system. You will understand that as you drill down in the Wright Balance® exercises.}

If you are a Wright Balance® Professional demonstrating the exercises, be certain to use the 9 Stance Widths from your results, as you demonstrate. Have your student use the measurement strip you made for them. If you don't use your results for yourself as you demonstrate the Wright Balance® Express exercise, your Core will be disrupted across all measurements and in all planes of motion.

Again, when teaching either the Wright Balance® Core Express or the Wright Balance® Optimization Exercises to your student, go through the exercises using your 9 Core Stance Widths when demonstrating as they use the measurement strip you made for them. The Wright Balance® Express will strengthen your Core as well as your student's. Be sure to prompt your student to inhale through their NOSE, hold their breath with that inhalation for a count of 5 then exhale through their nose. Nose breathing is imperative in all of the Wright Balance® exercises.

Below is an illustration of the 9 Core Regions being recruited by each Stance Width. I would encourage you to number and color code the Stance Widths as shown in this illustration.

A pre-stressed system like our bodies (skeleton, ligaments, tendons, muscles and fascia) that has tension added via the isometric exercises in the 9 Core Region Stance Widths "returns" to its original state of symmetry when isometric tension is applied.

Here is a video demonstrating the process of isometric compression returning a pre-stressed system to symmetry.

Lesson 3: How to do the Wright Balance® Express

The Wright Balance® Express is a 2.5 to 3 minute isometric exercise when done in the 9 Stance Widths from your Wright Balance® results. Each of the 3 Core Zones uses the same 9 Stance Widths. The only change is the handle size held during the Express. The Wright Balance® Express produces immediate long term benefits and it has the greatest resistance to disruption.

There are a number of very important things to remember if you are using the Wright Balance® Express Exercises.

The handle must be vertical and your hands must be touching using a baseball grip (ten finger with all fingers touching) on the implement (e.g., golf club handle) you are gripping.

If your hands are not touching or if they are touching and the handle is "HORIZONTAL" instead of VERTICAL, your entire Core will be disrupted.

The size of the handle defaults to the grip size and core region that is recruited by that handle size. This is not an easy concept to grasp at first. Please read on and I will explain in 4 videos below how this works and what it means for performance.
Your exercise must begin with a FORWARD (flexion) bend with knee flex. NOTE: When bending forward or back, you must have knee flex.

When you bend forward, roll your shoulders toward your sternum and feel the isometric tension in your chest. Hold that isometric tension, and take a deep breath through your nose and hold that breath to a count of 5. As you hold that breath and isometric position, exhale through your nose after you count to 5. Note: The longer your count or breath hold when you inhale, the longer the exercise will last. Always inhale and exhale through your nose.

Next, bend backward, pinch your shoulder blades together, add knee flex feel the isometric tension in your back. If you pull what ever you are holding toward your chest, it is easier to pinch your shoulder blades together. Again, take a deep breath through your nose as you hold that isometric position. Hold that breath to a count of 5 and, upon completing the count, exhale through your nose.

Use the 9 Stance Widths from your emailed results and do these 2 isometric positions in each Stance Width.

Again, these are the only 2 isometric hold positions you need to do for the Wright Balance® Express Exercise. They must be done in each of the 9 Stance Widths.

These exercises should be done prior to any activity or performance whether that is picking up a child, lifting a box in the garage or participating in a sporting event.

Here is a link once again to the video outlining the implications of the Wright Balance Express Express exercises.

This video shows "Proof of Concept". It also shows the importance of doing all the Express in all 9 Stance Widths.

Here are illustrations of the Wright Balance® Express Exercises in English and French.

Wright Balance research showed that the size of the handle used during the Wright Balance Express impacts the Carrying (Power) Angle and defaults to the grip size used.

The impact of the Wright Balance Express is covered in another section of this Certification.

Jaw Symmetry (Lesson 7)

Contemporary wisdom tells us that our Core consist of everything except our extremities. This includes our jaw as measured by our bite.

Stand tall and move your weight toward your toes. Notice that your bite is forward to your front teeth. Now allow your weight to move toward your heels and notice that your bite moves to the back of your mouth. Now rotate your hips to the right and, if you have been doing the optimization exercises, you will notice that your bite moves to your right side. If you haven't been doing the Wright Balance® Core Optimization Exercises your bite may move to your left side when you rotate your hips to the right.

The back to front jaw line is illustrated in the following. Note that following the Wright Balance® Core Optimization Exercises, when you go to the first Stance Width in the Lower Core section of your results your jaw line symmetry tested with a gentle bite, you will note the pressure in your mouth changes as shown in this illustration.

Once you have done the Wright Balance® Core Optimization Exercises you will notice that your bite is even. Again, when you stand on a Lower Core Stance Width (numbered 1, 2 or 3) notice that your bite is in the back of your mouth. When you stand on an Upper Core Stance Width (numbered 7, 8 or 9) you will notice that your bite is in the front of your mouth. When you stand in a Middle Core Stance Width (numbered 4, 5 or 6) you will notice that your bite is centered in your mouth.

Take a step forward. Prior to the Wright Balance® Core Optimization Exercises you will note that your bite moves from one side to the other as you step first with one foot and then the other. Following the Wright Balance® Core Optimization Exercises you will note that your bite remains even as you step, walk, run, cycle, etc.. This is due to the absence of hip rotation following the Wright Balance® Core Optimization Exercises.

Checking your bite any time during the day is an easy way to determine if your Core Optimization Exercise Symmetry is still present. You can check your bite upon awakening or following a traditional gym workout. You will know whether your exercise has created asymmetry and in what plane of motion. If you find a disruption of your core, you can redo the Wright Balance® Express Optimization Exercises to regain symmetry. Your Core Symmetry runs from your Upper Jaw to the ground. When your jaw has symmetry, you know the rest of your body has symmetry as well.

Wright Balance® Optimization consist of 4 isometric exercises done in a standing tall posture in each of the 9 Core Region Stance Widths while doing deep diaphragmatic breathing. The exercises isolate each region of the core in the Horizontal and Vertical Planes. The resulting Core Balance / Symmetry is referred to as "Optimization". There are 4 functional tests of "Proof" of Balance & Symmetry. I will review these exercises and Tests of "Proof" in this EBook in photos and a video. You will be able to demonstrate these functional tests of "Proof" for yourself and your students.

For those of you reading this EBook for a quick summary of how to do the exercises, you must have the 9 Core Region Stance Widths from your Level 1 Certification.

NOTE: If you do the exercises described in this EBook in the following video in any Stance Widths other than the 9 Core Region Stance Widths from your Wright Balance® Professional, you will disrupt your Core Balance and Symmetry creating soreness, imbalance, a restriction in mobility and a compromised posture. There will also be a potential for injury with any "compression" activity including lifting.

For those of you who want to move right to the isometric exercises, this video is guided practice in the Wright Balance® Optimization program.

These Optimization Exercises are slower and precisely target each region of the Core for Pain Management and increased mobility.

The following video is of the Wright Balance® Express Optimization Exercises. These exercises are faster and, in our initial testing, show the greatest resistance for disruption. I strongly encourage these exercises for everyone, even if they are doing the above Wright Balance® Optimization Exercise for pain relief.

The Wright Balance® Express exercises take 2.5 minutes and require an implement held vertically with the hands touching. If the handle is not held vertically, if the hands are not touching or if you don't bend your knees during both parts (forward and back) exercise, the Wright Balance® Express will only disrupt the Core creating a restriction in mobility and a compromised posture. There will also be a potential for injury with any "compression" activity including lifting.

The Wright Balance® Express should be done first thing every morning for absolute symmetry and balance to protect the back when lifting and balance in general. The implications for this exercise long term is significant in every application.

Lesson 3

Points of Balance by Core Region Following the Wright Balance® Express Exercise

Following the Wright Balance® Express, Wright Balance® is able to predict precise recruitment of the region of the Core from the Jaw (Bite) to the Pelvic Floor by the 9 Stance Widths. This precise recruitment enables targeted isometric exercises that balance each region of the Core using different handle sizes when doing the Wright Balance® Express exercise using the 9 Core Region Stance Widths.

Following the Wright Balance® Express exercise in the 9 Stance Widths, balance in the feet becomes predictable, depending on the handle size of the object used when doing the Wright Balance® Express exercise.

This video shows how to determine the handle size for the Upper, Middle and Lower Core.

For example, when the "Upper Core" Grip Size is used when doing the Wright Balance® Express exercise and slight knee flex following the exercise, a predictable point of balance in all stance widths is a weight distribution on the balls of the feet as shown here:

When the Middle Core grip size is used while doing the Wright Balance® Express exercise, there is a predictable point of balance in all stance widths just behind the balls of the feet and forward of the center of the arches as shown here:

When the Lower Core grip size is used while doing the Wright Balance® Express exercise, there is a predictable point of balance in all stance widths over the center of the arches as shown here:

Asymmetry of the Core

Our Wright Balance® Professionals have measured 1000s of people. Not one person measured has shown absolute Balance and Symmetry in all planes of motion when tested in the 9 Wright Balance® Stance Widths in any one grip size much less all 3 grip sizes. The majority of those measured have had rotation of their pelvis in 8 of the 9 Core Region Stance Widths. A select few have no rotation in 2 or 3 of the 9 Stance Widths. However, they always have rotation in 6 or 7 of the 9 Stance Widths.

Let's look at what the majority of the population looks like prior to the Wright Balance® Core Optimization Exercises.

If you look in a mirror you will notice that one shoulder is lower (generally the right shoulder for right handers) and one hip is higher. This photo is from Nick Faldo's 1989 book: Golf-The Winning Formula. This illustration is from a photo sequence where Faldo was demonstrating how to set posture.

Notice that Faldo's left hand is internally rotated. If you look carefully you will also see that his right shoulder is lower than his left and his right hip appears higher than his left.

The internal rotation of Nick Faldo's left hand suggest that his pelvis (hip line) is rotated left (open). higher. You can see in this photo of Nick Faldo how his right hip is higher than his left as he demonstrates how to bend from the hips to set the golf posture.

Ninety-nine percent of the population has a rotation of their hips. Even the elite athlete like Faldo? Yes, as you can see from this illustration even the elite athlete has asymmetry. In the past 25 plus years we have measured 1000s of Men, Women, Children and Adolescents. None of these people have had level hips and shoulders or a pelvis that was aligned to their Stance Line.

Be certain that you use the Wright Balance® 9 Core Region Stance Widths results from the body measurements you did when doing the functional test. I always provide my students a paper yardstick and a vinyl strip with the 9 Core Region Stance Widths marked.

Lesson 4: Measuring the Planes of Motion

Horizontal Plane

The Horizontal Plane (transverse or rotational) is measured using a bar on the hips. When rotation is present, the hip line is observed as either open or closed.

This image is from our original research in Dr. Frank Jobe's Biomechanics lab where we placed bars on the hips and shoulders. Note the light sensor on the bar. This is where the use of the bar on the hips was determined to be a valid measurement when positioned correctly on the pelvis.

Each subject had insoles in their shoes with 1000 force sensors in each shoe. This image shows the imprint of those sensors at ground level.

This image shows the impact of hip rotation on balance at ground level. The line connecting the Center of Force (COF) in the left and right feet is parallel to the hip line.

The following images show the results of the Wright Balance Express exercise when using different Core Region Grip Sizes. Note that following the exercise, there is a straight line connecting the Centers of Force (COF). Hip rotation is completely gone following the Wright Balance Express exercise. The only difference you will see is the points of balance depending on the Grip Size used.

Upper Core Grip Size Balance Line

Lower Core Grip Size Balance Line

Middle Core Grip Size Balance Line

A bar is placed flat on the pelvis 2 to 3 inches below the iliac crest (hip bones). (This bar was validated for use outside the lab and is similar to the dowel bar with light sensors used in the original study.) The client is asked to stand tall to a line and relax. The client's pelvis will rotate right or left. This illustration is of 2 time LPGA Tour winner and LPGA Legends Tour Player Anne Marie Pali.

The above illustration shows Core asymmetry on the Horizontal Plane This illustration shows pelvic rotation to the left as well. The majority of right handed players have a pelvic rotation to the left.

You will notice that pelvic rotation changes with each change in one of the 9 Stance Widths. Some of the Stance Widths will show a pelvic rotation to the right and some to the left. There is always a "square" hip line on one of the 9 Stance Widths. When tested, that stance width is where the person shows maximum strength.

Notice when I stand tall looking straight ahead that I have an internal rotation of my left hand and a lower right shoulder.

We have observed this pelvic rotation in children as young as 5 years old.

Again, the following illustrations show what left and right pelvic rotation looks like at ground level with 1,000 sensors in each shoe. The hip rotation is always parallel to the line connecting the COF in each foot.

Left Pelvic Rotation

Right Pelvic Rotation

When a person has asymmetry, their balance is compromised. These illustrations show the results at ground level of Core asymmetry.

The Box Test

When a persons bends forward to pick up a box, child, bag or anything and relaxes, their core rotates creating stress on the spine. The following illustration is referred to as "The Box Test". It is a simple test to demonstrate pelvic rotation. To test the pelvic rotation in the "The Box Test", bend forward slowly and note that your arms, hands and shoulders rotate as you bend forward.

Vertical (Sagittal & Coronal or Frontal) Planes

There are 2 Vertical Planes of Motion, the front and back.

The first test of the Vertical Planes (Coronal or Frontal Plane) is to Stand Tall and look in a mirror. Note that one shoulder is lower and one hip is higher. This is true in every player we have evaluated. Place your thumbs on your hips as Anne Marie is doing below and you will note that one hip is higher, generally the same hip is high on the same side that the shoulder is lower as shown in this illustration.

When I place my thumbs on my hips, my right hip is also higher prior to doing the Wright Balance® Core Optimization Exercises.

Consider the following. This observation of your spine and pelvis shows that your spine alignment to your pelvis is at an angle. This misalignment impacts your ability to move due to the "Drag" placed on one side with movement whether that is rotational, lateral or vertical. This misalignment also sets up a Core scenario for pain and discomfort with repeated motion in any direction or activity.

The functional test of the back of the Core on the vertical (Sagittal) plane is a step forward. A Step backward test the Front of the Core on the Vertical (Sagittal) Plane. When there is a rotation of the pelvis during these tests, as shown in the following illustrations, there is a disruption of the Vertical (Saggital) planes of the Core. This opening and closing of the pelvis occurs during walking, running and cycling. The stress on the body created by these activities causes wear and tear that sets up tension related soreness, discomfort and a restriction of freedom of motion.

Stepping Forward Test the Back Vertical (Sagittal) Plane

Stepping Back Test Front Vertical (Saggital) Plane

It doesn't take a large stride to note the rotation as you can see in these illustrations.

You will note that your lateral motion is restricted on the side that is opposite your pelvic rotation. The side of pelvic rotation will have greater lateral motion as shown in this illustration. All 3 Planes of Motion (Transverse, Sagittal and Coronal/Frontal) are impacted with movement.

You will also note that your ability to squat fully is inhibited due to rotation of the pelvis as you begin to squat.

Prior to the Wright Balance® Express Exercise Rotation will be restricted on the opposite side of Pelvic rotation. If the Pelvis is rotated left, you will note restriction in rotation to the right and over-rotation to the left. If the Pelvis is rotated to the right, there will be over-rotation to the right and a restriction in rotation to the left. You will note that your shoulders rotate 90 degrees to your pelvic line creating the restriction on one side and over-rotation on the other.

For example, the following illustration shows a restriction in rotation to the right due to a pelvis that rotates left when standing tall or in posture. The weight being held in this photo will naturally set your posture for maximum range of motion.

When you lift a child, grocery bag or something at home or work, you will notice that your entire body rotates in the same direction as your pelvic rotation as shown in this illustration. This was described in the "Box Test" above.

This rotated pelvis and spine orientation sets up a condition for the potential of injury when lifting anything. A herniated disc is a possibility from this rotated pelvis placing "torque" on the spine. Even if you use your knees to lift, a common recommendation in Rehabilitation Medicine, the propensity for spine injury rises with this Core configuration.

Here is a matrix of the 4 functional tests of Core Symmetry and what each test measures.

Note that the Plane of the Shoulders and Hips (higher and/or lower) is not shown in this Matrix. The observation of the imbalance in the shoulders and hip height is critical. We have observed changes in shoulder and hip height with rotation in the Horizontal Plane as well as the Vertical Plane when Core Symmetry is established and then disrupted one plane at a time. The Wright Balance® Express exercise, when done in all 9 Stance Widths, corrects the hip and shoulder imbalance leveling the hips and shoulders.

Wright Balance® Core Optimization Exercises for Pain Management

Again, If you are reading this with no knowledge of Wright Balance® do not do the exercises listed in this EBook. Be certain to use the 9 Stance Widths (the first 3 Stance Widths in each of the Core Regions) from the Wright Balance® results as shown in the following illustration to do the Optimization Exercise.

If you are a Wright Balance® Professional and you are demonstrating the exercises, be certain to use the 9 Stance Widths from your personal results as you demonstrate. If you do not, your Core will be disrupted across all measurements.

Below is an illustration of the 9 Core Regions being recruited by the Stance Widths. I would encourage you to number and color code the Stance Widths as shown in this illustration.

What does Core Optimization Do?

The Wright Balance® Core Optimization Exercises in each of the Wright Balance® 9 Core Region Stance Widths creates absolute Symmetry through the entire body. This Symmetry creates freedom of motion laterally, rotationally and vertically. The near term result is relief of any soft tissue pain, greater flexibility and a taller posture.

In general, the Wright Balance® Express produces core stability and the Wright Balance® Optimization is for flexibility and soft tissue pain management. Both the Wright Balance® Express and the Wright Balance® Optimization will produce Core Symmetry. The Wright Balance® Express will produce Core Symmetry immediately. In some cases, it takes 3 or 4 days of twice a day of the Wright Balance® Optimization exercises to create Core Symmetry. The Optimization Exercises, unlike the Express, are easily disrupted. Thus, the Wright Balance® Optimization exercise should be done following the Wright Balance® Express.

Note: Freedom of motion and symmetry are not equal to Core Strength. Core strength is accomplished with the Wright Balance® Core 360 Exercises. These exercises combine the Wright Balance® Express and Optimization with the Wright Balance® Core 360 exercises.

The Horizontal (transverse / rotational) Plane Front and Back is measured functionally using a bar placed flat on the hips. Rotation of the hips as shown in this illustration is indicative of an imbalanced Core on the Horizontal (Axial / Transverse) Plane either on the front or back of the Core.

If only the Horizontal Plane of the back of the Core is disrupted, the persons arms and hands will hang the same at their side but their pelvis will be rotated until they add knee flex. If the front of the Core on the Horizontal Plane is square when knee flex is added, the hips will be square as shown in this illustration.

Again, If the front of the Core is not disrupted, the hips will remain square when flexing the knees, even if the pelvis rotates in a standing tall position. Additionally, your hands will hang the same at your side.

As you will see, following the 3 to 4 minute Wright Balance® Optimization Exercises, when done correctly in each of the 9 Stance Widths, your hips and shoulders will be level. This means that the orientation of your spine and pelvis will be aligned minimizing wear and tear on your body.

As already noted, if you are a Wright Balance® Professional demonstrating the exercises, be certain to use the 9 Stance Widths from your results as you demonstrate. If you do not, your Core will be disrupted across all measurements when demonstrating the Wright Balance Express® exercise. When demonstrating either the Wright Balance® Core Express or the Wright Balance® Optimization Exercises, go through the exercises using your 9 Core Stance Widths when demonstrating. It will strengthen your Core as well as your students. Be sure to prompt to inhale through the nose, hold the inhale for a count of 5 and then exhale through the nose.

The Exercises

The Horizontal Plane (Axial / Transverse Plane)

The first exercise balances the Horizontal Plane on the Back of the Core (the Posterior Transverse or Axial Plane). This Plane of Motion divides the body in the Horizontal Plane in each of the 9 Core Regions top to bottom+, front and back. Recall that each Core Region (1-9) is recruited by Stance Width.

The Horizontal Plane on the Back

This illustration shows the 9 Horizontal Planes on the back of the Core. The 9 Stance Widths recruit these regions.

Be certain both feet are 90 degrees to the measurement tool you are using and the middle of one foot is on "0" and the middle of your other foot is on the Core Region Stance Width you are engaging for exercise.

The Exercise: Stand tall with no knee flex. Rotate your palms forward and pinch your shoulder blades together as shown in the following illustrations. Hold your pinched shoulder position and take 2 deep breaths. At the end of your second breath, release your shoulders. Step to the next of the 9 Stance Widths.

Be certain that you have NO knee flex during this exercise. If you add knee flex during this exercise you will not be recruiting the Horizontal Plane.

Repeat this exercise in each of the 9 Core Region Stance Widths.

The Horizontal Plane on the Front

This illustration shows the 9 Horizontal Planes on the front of the Core. The 9 Stance Widths recruit these regions.

Again be certain both feet are 90 degrees to the measurement tool you are using and the middle of one foot is on "0" and the middle of your other foot is on the Core Region Stance Width you are engaging for exercise. You should have NO knee flex during this exercise.

The Exercise: Stand tall with No knee flex. Rotate your Shoulders forward toward your sternum. Place the back of your palms on your thighs as shown in the following three illustrations.

Hold your rotated shoulders position and take a deep breaths inhaling through your nose, count to 5 and exhale through your nose. At the end of your count to 5 release your shoulders. Step to the next of the 9 Stance Widths. Repeat this exercise in each of the 9 Stance Widths using the breathing through your nose only and holding your breath on the inhale.

Again, for the front and back Horizontal (transverse / rotational) Plane exercises, be certain that you have NO knee flex during this exercise. If you add knee flex during this exercise you will not be recruiting the Horizontal Plane.

Repeat this exercise in each of the 9 Stance Widths.

Vertical (Sagittal) Plane Exercises

The Vertical Plane exercise is divided into Front and Back. The Vertical Plane exercises are done with knee flex in each of the 9 Stance Widths.

Note that the only difference between the front & back Vertical and Horizontal Plane exercises is the addition of knee flex and forward or backward bend. If you don't add knee flex during the vertical plane exercises you will not see changes in the Vertical Plane.

Always be certain that all exercises are done with your feet at 90 degrees to your measurement strip.

Front Vertical Plane Exercise

The Front of the vertical plane exercise is shown in the following illustrations.

Back Vertical Plane Exercise

As noted, when doing the vertical plane exercises, knee flex is added to the isometric exercise. Knee flex results in recruitment of the vertical planes of the Core. The illustration below shows the Wright Balance® vertical plane exercise on the back of the Core. Always do each exercise in all 9 Core Region Stance Widths.

Why not use only the Wright Balance® Express Exercises instead of the longer Optimization Exercises? As of this writing we know that the original and longer Wright Balance® Optimization Exercises are very effective for flexibility and peripheral pain relief. The Wright Balance® Express exercises produce core stability, not pain relief. We do know that both of these exercises impact Jaw Symmetry.

Here are illustrations of the Wright Balance® Express Exercises in English and French.

Jaw Symmetry (Lesson 7)

Conventional wisdom says that our Core consist of everything except our extremities. Core includes our jaw as measured by our bite.

Stand tall and move your weight toward your toes. Notice that your bite is forward to your front teeth. Now allow your weight to move toward your heels and notice that your bite moves to the back of your mouth. Now rotate your hips to the right and, if you have been doing the optimization exercises you will notice that your bite moves to your right side. If you haven't been doing the Wright Balance® Core Optimization Exercises your bite may move to your left side when you rotate your hips to the right.

Once you have done the Wright Balance® Core Optimization Exercises you will notice that your bite is even. Again, when you stand on a Lower Core Stance Width, notice that your bite is in the back of your mouth. When you stand on an Upper Core Stance Width you will notice that your bite is in the front of your mouth. When you stand in a Middle Core Stance Width you will notice that your bite is centered in your mouth.

**Core Memory of Exercise Repetition & Duration (Lesson 8)

**
When doing the Wright Balance® Core Optimization Exercises you will have interuptions. When you return to your exercise, how do you know the last of the 9 Stance Widths you exercised? It is simple to check.

This is a video on how to check to see if you have done all 9 Stance Widths. Use this same process to determine the last Stance Width you used for the exercise.

Below is a narrative of the above video. You are going to test by Stance Width. Be certain both feet are 90 degrees to the Stance Width you are testing. Use business cards for this test. Place the cards between your ring and middle fingers.

You must be totally relaxed. rest your elbows on your chest wall in front hanging with your arms completely relaxed and fingers extended. Place your elbows on the last rib on both sides of your chest. Leaving your elbows on your chest wall, raise your arms. Leave your elbows on your chest wall. Close your eyes, take 2 deep breaths inhaling through your nose and exhaling through your nose. Note that one side of your chest wall "drops" as you exhale. As you complete your second exhalation, relax your arms and hands leaving your elbows on your chest wall and let your arms drop still totally relaxed. Open your eyes and note whether one hand is higher than the other as your arms and hands hang relaxed in front of you. If one hand drops lower than the other, you have done your exercise on that Stance Width. Move to the next Stance Width and test. When both hands hang the same

If both hands hands hang the same, you need to explore further by Stance Width. If you have been interrupted before doing all 9 Stance Widths and you are testing to see where you stopped, when both hands hang the same, you have done the Stance Width where your hands hang the same. Move to the next Stance Width you are testing until your hands hang with one hand higher than the other.

Please note the following as it can be confusing when you are testing to see if you have done all of the exercises.

After you complete the Wright Balance® Core Optimization Exercises in each of the 9 Stance Widths, your hands will hang the same off your chest wall and your hands will be the same height regardless what Stance Width you are in. If one hand hangs lower than the other, you still have missed one of your Stance Widths. Again, once you have done all of the 9 Stance Widths, your hands will hang the same at your side

NOTE: *Again, leave your elbows on your chest wall. Take 2 deep breaths and note that one side of your chest wall will drop. Take another 2 deep breaths and exhale. At the point of your second exhalation, open your eyes. You won't observe any changes in the height of the cards between your fingers unless you relax and exhale before before opening your eyes.

This test will work depending on the level of relaxation of the student. You will experience a "drop" on one side of your chest wall.

If you didn't view this video above, please take a look at it now. This video demonstrates how to do the measurement of Core Memory.

In summary, You will note that all of the 9 Stance Widths have uneven cards when testing each of them. After you do the Optimization Exercises in 1 of the 9 Wright Balance® Core Region Stance Widths, the cards will be uneven in the Stance Width where you did the exercise but now level in all others.

As you do each of the 9 Stance Widths, the cards will be uneven when tested in only the Stance Widths where you have exercised. When testing a Stance Width that you have not exercised in, the cards will be even. The uneven cards will continue until the last Stance Width of the 9 has been completed. Upon completion of the Exercises in all 9 Stance Widths, the cards will be even in all Stance Widths.

Why?

Why so much time on the explanation of testing whether you have used all 9 Stance Widths during the Wright Balance Express and Optimization exercises**?**. Because if you miss one Stance Width, your Core will be completely disrupted and in worse condition than when you started the exercise.

Breathing & Exercise

Deep breathing provides oxygenation of muscles, an important physiological process during exercise. Our most recent observations follow.

NOSE vs MOUTH BREATHING

It is imperative that your deep breathing be through your NOSE. If you breathe through your mouth, you will have limited change in your Core. Why? It has to do with nitric oxide activation through nose breathing that is not present during mouth breathing. So what should you do if you have congestion in your nose or chronic sinus problems. Please take a look at the following video and follow the instructions. I have spent a good bit of time researching breathing from Yogis to Navy Seals. The procedure you will view in this video is simple and it works. I have used it numerous times with my students. Please note the medical caution at the beginning of this video (pregnant or high blood pressure).

Breathing During Exercise

Take 2 deep breaths for each of the 4 Wright Balance® Core Optimization exercises (2 deep breaths in the Wright Balance® Express) in each of the 9 Stance Widths. That means you are taking a total of 8 deep breaths in each Stance Width or 72 deep breaths for all 9 Core Regions. You will note the beginning of a relaxed calm as you complete the Wright Balance® Optimization Exercises. That is due to counting your breaths and the impact deep breathing has on your nervous system. When you are counting your breaths, you are present. You aren't thinking about the past or future, only the moment. That focus goes a long way toward relaxation and preparation for performance.

If you are familiar with the autonomic nervous system you will recognize that respiration is a link in the sympathetic / parasympathetic chains. Deep breathing quiets the sympathetic chain impacting everything from skin temperature, to digestion to heart rate to blood pressure, to muscle tone, etc.

NOTE: *Be certain that your breathing is deep, slow and rhythmic. If you have rapid shallow breathing as you "rush" through the Optimization exercises you will become light headed and the potential for passing out rises with every series of breaths. If you don't have time for 6 breaths, 4 breaths or even 2, do 1 deep diaphragmatic breath for each of the 4 exercises in each Stance Width and get on with your day.

What is a diaphragmatic breath? Take a deep breath in slowly. Your exhalation should take twice as long as your inhalation. For example if you count slowly to 3 on your inhalation, you should count slowly to 6 on your exhalation. Place one hand on your chest and one hand on your stomach. When you breathe deeply, your stomach will expand. If your chest expands on your inhalation, you are taking a shallow breath. Ask your Wright Balance® professional about an audio for deep diaphragmatic breathing training. It is a audio I have used for many years for pain, headache and anxiety management and for athletes preparing for a focused performance.

I would encourage you to set aside time to do up to 6 deep breaths for each of the 4 exercises in each Stance Width. When you finish you will have counted and taken 216 deep breaths. That breathing paired with the Wright Balance® Optimization Exercises will get you into the moment and prepared for your day in a calm, relaxed manner. You will notice that your thinking is clear and your movement is efficient and slower than your normal pace, a state that is imperative for your highest level of performance whether you are in your office or on the playing field, court or course. *

Exercise Results (Lesson 9)

The 3 to 4 minute Wright Balance® Optimization Exercises and the 2.5 minute Wright Balance® Express exercises result in these immediate changes.

Level Shoulders

Hips & Shoulders Level

Hips remain square in all Stance Widths with and without knee flex

** Hips remain square when you take a Step Back...**

...or Forward

Hip and Shoulder Height Disruption prior to Optimization

Notice how the hands hang the same after the Wright Balance® Optimization exercises below when compared to how the left hand has internal rotation in the illustration above.

Before (left) and After (right) Wright Balance® Optimization

One of the more subtle changes but pronouned is the symmetry of the Jaw Line. This change is true in both the Wright Balance® Optimiminzation Express exercises. However, following the Express exercises in the hours and days later, Jaw asymmetry is one of the first signs that the effecgts of tghe exercises have worn off.

You will notice that your bite is uneven and touches first on one side. This indicates that your pelvis is rotated. If you feel more pressure on one side that n the other, it likely means that one shoulder is lower than the other.

As described in Lesson 7, your Jaw Symmetry is a reflection of your total Core Symmetry and will one of the first indicators that your potential for injury is present due to an imbalance in some Core Region.

Now it is time for the Wright Balance Core Challenge. The Wright Balance Core Exercise Program is the ONLY training Program where you level the hips and shoulders, your hands hang the same and when you step forward or back your hips remain square.

Sports

Golf and Core Optimization

Note the rotation of the hip line prior to the Wright Balance® Optimization exercises.

Following the Wright Balance® Optimization and Express exercises the hips will be square at address as shown in the following photo. Grip Sizing also plays a role in the hip line.

This video will provide you with an overview of the Wright Balance® Optimization for Golf and the impact it has on set up.

Our latest observation in baseball is that the Wright Balance® Optimization also eliminates "Bat Roll", a common problem for hitting coaches. This observation needs to be tested with a greater sample size before a "claim" of eliminating "Bat Roll" via the Wright Balance® Optimization is conclusive.

As already noted we have seen similar changes in Golf. Following the Wright Balance® Optimization there is no club head rotation within a series of 1 Core Region Stance Widths. Bat roll elimination appears to be in all Stance Widths.

This video shows these observation of the elimination of bat roll in baseball and club face rotation in golf following the Wright Balance® Optimization Exercise.

The added bonus of Wright Balance® Optimization is the freedom of motion whether that is leading off base, running the base paths or getting to a ground or fly ball without "drag".

Cycling

Imagine the wear and tear on the Core for a cyclist who has uneven left to right balance, uneven shoulders and one hip higher than the other. We have tested the impact of the exercise on cycling. Below is a photo comparison of the before and after exercise measurements on a exercise bike.

Walking / Running

You saw how the hips remain square when taking a step forward or back after Wright Balance® Core Optimization. This illustration shows another result of Core Optimization with walking or running. Wright Balance® Core Optimization eliminates "Drag" reducing onset of fatigue with walking or running activities as well as reducing injuries.

Movement Disorders

I have a close friend diagnosed with Parkinson's who volunteered to test the Wright Balance® Optimization exercises. Here is the video of him doing the optimization exercise and testing his walking before and after. Note that he says he has just come from 1.5 hour of physical therapy.

If you are in physical therapy, I would encourage you to do the Wright Balance® Optimization exercises before and after your therapy. Traditional physical therapy will disrupt your Core.

Moving forward, I would encourage you to request "Proof of Concept" for any claim that impacts you or your student's performance or lives. This "Proof of Concept" should include all exercises and instruction strategies in whatever activity or sport you are teaching or are engaged. Use the Wright Balance® functional assessment to test exercise programs and freedom of motion.

**Functional Assessment Review Lesson 10

**
Place a bar on your student / client's hips. Be certain the bar is flat on their hips below their anterior iliac crest (hip bones). Have them stand on a lined Wright Balance® Mat so you have a reference of a square or rotated hip line. Their feet must be 90 degrees to their stance line in all 4 tests.

Measured Tests of Core Symmetry

**On each of the 9 Core Region Stance Widths, have your client stand tall, look straight ahead and relax. Notice how square or rotated the hip line is relative to the line on the map they are standing on. This is a measure of the *Horizontal Plane on the Back of the Core.

Again, as in # 1 above, have your client stand tall and test one Stance Width at a time each of the 9 Core Regions. The only difference between # 1 above and this test is KNEE FLEX. Have your client add knee flex in each of the 9 Core Region Stance Width. This is a measure of the Horizontal Plane on the Front of the Core.

The 3rd and 4th Functional tests are in the Vertical Plane. Have your student place both feet on 1 stance width, for example #1. Leaving their left foot on "zero", have them place their right heel on number one with a 2 or 3 inch step forward with their right foot. Have them increase the pressure in their forward foot (right in this case), hold that position and check their hip line using the mat as a reference. Have your client repeat that in each of their 9 Stance Widts. (If the pressure is not forward in the lead foot your measurement will be inaccurate.) Next, have your student repeat the same step forward with the other foot in each of their 9 Stance Widths. In this case, the step is always taken with the left Foot from the "zero" position on their measurement strip. The Step Forward is a measure of the Vertical Plane on the Back of the Core.
The last Functional Test is identical to #3 above except that your client sets up with their right heel on zero and their left heel on, for example, #1. Have your client take one step back so the heel of their left foot remains on zero and the middle of their right foot toes step to #1. Again, the pressure should remain on the side your client takes their step. Repeat this stepping back with the left foot always starting at "zero" and stepping back on zero as the heel of your right foot remains in front of the measurement tool and moving to each of the 9 Stance Widths.

Note: The above test in each of the 9 Stance Widths is a diagnostic strategy for determining if the client has completed their exercises in all 9 Stance Widths for both the vertical and horizontal plane. More specifically this process will help you identify specific Core Regions involved in an acute pain episode and / or muscle imbalances.

Subjective Tests of Core Symmetry

Observe your clients shoulder height before and after the Wright Balance® Optimization Exercise.
Observe your clients left to right Hip Height
Inquire about your clients perceived Jaw Symmetry.
Inquire about pain or stiffness if your client has a history of pain reports.

Fads in our daily teaching contaminate progress and, when "Proof" doesn't follow, are discarded for the latest new fads, especially those with a strong marketing base.

Not only is Core Symmetry imperative but also Balanced Core Strength for the application of maximum Force resulting in maximum Power. Core Strength is developed through a consistent Core Exercise Program that targets the entire Core from the roof of the mouth to the pelvic floor. This comprehensive Core Exercise Program includes the strengthening of the arms, shoulder girdle, legs, glutes, pelvis and internal and external obliques front and back, and many more muscles groups. The back and the front of the Core are engaged with resistance exercise using the person's body weight. Core Strength increases gradually overtime with increased exercise repetition and / or duration using all 9 Stance Widths of the Wright Balance® Core 360 exercise program. I will cover the Wright Balance® Core 360 exercise program in the next EBook.

Core Optimization (Symmetry) using the Wright Balance® Express exercises should be created before embarking on any training that requires motion from swinging a golf club, to running to lifting a box or child. The I further believe that our senior population should have a Core Exercise Program that enables them to rise comfortably from a chair or walk down a hallway in their home without fear of falling. Core asymmetry sets the stage for injury, regardless of activity or age. Wright Balance® Express exercises paired with the Wright Balance® Core Optimization Exercise Program will provide balance and strength throughout the entire body. Traditional training methods create imbalance through the Core while randomly strengthening one or two of the 9 Core Regions. This random training functionally weakens the remaining regions of the core.

Test the exercises you are doing using the Wright Balance® Functional Testing. For example a Dead Lift impacts either the horizontal or vertical planes of the Core. If you are doing a Dead Lift, test the impact using the 4 functional tests with the bar on your client's hips as you stand tall, then with knee flex and stepping back and forward as described above.

You will see in the Wright Balance® Core 360 exercise EBook how to determine exercise intensity. Following Optimization, you want to do exercises that balance the intensity by Core Region and Plane of Motion so that your Core is not overdeveloped in 1 region while being functionally weakened in another.

Tensegrity Lesson 11

How do These Simple Isometric Exercises Create Major Changes in the Body as Measured by Functional Tests, Posture, Mobility and Subjective Reports of Pain Relief ?

Tensegrity is the answer to this question. Tensegrity comes from a model of Tension - Integrity, a term coined by R. Buckminster Fuller, the inventor of the Geodesic Dome. There are two types of Tensegrity . The first describes a model like the Geodesic Dome where the combined tension / compression design arrangement of the struts of the dome produces maximum strength in the structure. The most well known Geodesic Dome Structures are the Montreal 1967 World Expo and at Epcot Center, Disney World in Florida shown in the following illustration.

The Geodesic Dome is based on a structure that is mechanically stable due to the design of the triangular truss like struts. The strength of the Geodesic Dome resides in the equal distribution and balance of mechanical stress throughout the entire structure. The triangular truss like fixtures are organized for maximum strength in a tension - compression relationship. NASA uses this design in robots in space for maximum strength. A block design similar to our buildings here on earth would collapse under Compression in Space.

The second Tensegrity model is strong because the structure stabilizes itself through a phenomena known as "Prestress". This "Prestress" model is a description of the human body. The human body is strong due to the way it distributes and balances Tension and Compression internally and externally. In this model, the "struts" do not touch, like our skeletal structure. This model explains the results of the Wright Balance® Optimization isometric exercises. The Compression resides in the bones of our skeleton and the tension structures are our ligaments, tendons, muscles and fascia.

This video provides an overview of the "Prestress Model".

This Tension - Compression model originated with a Russian Artist, Kārlis Johansons in the 1920s. More recently, artist Kenneth Snelson (1927 - 2016) designed sculptures with struts (compression) and flexible cables (tension) where the struts don't touch.

Kenneth Snelson's sculptures consisted of rigid pipes and flexible cables. Below is one of Kenneth Snelson's sculptures. Note that the struts don't touch on his sculptures. Snelson referred to his works as "Floating Compressions".

Snelson's Tensegrity sculptures, an extrapolation of and on the shoulders of R. Buckminster Fuller's Geodesic Dome design, became the springboard for research into biological applications as pursued by Donald Ingber, MD, Ph.D. in his lab at Harvard Medical School and Orthopedic Surgeon, Steven Levin, MD.

Absolutely everything in the universe exist within the laws of physics. Nature is no exception. The geometry of nature is a constant with all living organisms and in concert with the laws of physics. The geometry of nature is found in the self-assembly from Atoms to Molecules to Cells to Tissue to Organs to Organisms. One of the research areas of Quantum Biology, an offshoot of Quantum Mechanics, is the study of these processes.

Traditional medicine describes our skeletal structure as a stacked block system. Our bones do not touch. Our bones are connected by ligaments and our muscles are connected to our bones with tendons. Basic anatomy classes cover this makeup. It is assumed and taught that muscular strength and the ability to stand and move in a variety of postures exist in a linear "block" and "lever" architectural system, our skeleton.

When you consider this model, why don't we collapse, bones, ligaments, tendons and muscles, in a pile? How are we able to support our bodies in a variety of postures without breaking a bone by a shearing force? Notice in the following medical illustration that the bones of the body appear to be attached to each other. The bones are connected by ligaments and the muscles are connected to the bones by tendons and the entire internal structure is enveloped by fascia.

How do these Giraffes support their long necks without collapsing?

How do these Japanese Storks hold their necks and legs elongated in flight? The answer is Tensegrity. They are able to hold this posture over prolonged periods due to the tension - compression makeup of their bodies, a nonlinear system. Their skeletal systems make up the compression and the soft tissue (ligaments, tendons, muscles and fascia) makes up the mechanical tension.

Like a Stork or Giraffe, we stabilizes ourselves mechanically in a nonlinear fashion. The way Tension and Compression forces are distributed through our bodies enables us to balance ourselves within our Skeletal structure. Our skeletal structure is stable in a variety of postures due to the distribution of tension and compression balance of mechanical stresses or, as Snelson described his sculptures, "Floating Compression".

The struts of our body are our bones, the compression forces and our ligaments, tendons muscles and fascia are the tension forces. These balanced tension - compression forces keep us stable in a variety of postures throughout the day.

When we encounter cyclic compression forces throughout our day, we lose the balance and symmetry of our Core. This video illustrates how simple isometric exercises within a closed kinetic chain (Wright Balance® Optimization) can mechanically "reset" our Core to balance and symmetry. When Tensegrity structures are compressed, they return to their original form as shown in this model.

This video is not from Wright Balance. It provides great insight into how the Tensegrity Forces work.

The functional tests demonstrate the impact of each of the 4 exercises across 9 Core Regions.

For the athlete at any age, we can systematically balance & strengthen the Core with our Wright Balance® Optimization and Wright Balance® Core 360 Strengthening Programs. The Optimization will give the athlete freedom of motion in all directions and enhance their overall performance. The Wright Balance® Core 360 exercises will systematically strengthen the Core horizontally and vertically and minimize the chance of injury while sustaining the mobility created by the Wright Balance® Optimization exercises.

For a person presenting with back pain, we can revive Core health via the Wright Balance® Optimization and strengthen the Core via the Wright Balance® Core 360 exercises. These combined Wright Balance® exercise programs will result in a decrease in peripheral pain, often completely eliminating pain over several days. The minimization of pain reinstates sleep and activity. Serotonin is a neurochemical that is involved in sleep, appetite, mood and pain. When pain is resolved, all of these states are impacted. Sleep restoration is key in pain management.

As we age, the "struts" of our skeletal structure weaken due to a loss of bone density. Bone fracture is not uncommon in our aging population due to these changes in bone density. Our sedentary lifestyle leads to fewer "compression" activities and we slowly collapse under the mechanical stress demands of day to day life. With decreased "compression" activities we experience general physical deconditioning.

Optimization paired with the Wright Balance® Core 360 exercises revive our collapsing structures by systematically applying compression (isometric tension) to the precisely recruited 9 Core Regions. Mobility, posture and pain relief follows a consistent optimization and Core 360 Strengthening program.

Dr. Donald Ingber is the foremost expert in Tensegrity at the molecular to cellular to tissue to organism levels. He describes cellular "Self Assembly" and Geometry at every level of the transition from atom to organism. Dr. Ingber is a physician and cellular biologist at Harvard Medical School. At the Harvard Wyss Institute Dr. Ingber has over 150 researchers.

Dr. Ingber's most recent work at the cellular level is research into what he calls "Mechanotransduction". The process of "Mechanotranduction" is the process of applying external tension to a cell and observing the biochemical changes produced by the mechanical stress on the cell. Dr. Ingber's work is at the microcosm of the cellular level whereas Wright Balance is at the Macrocosm of the "Prestressed" human body. That is moving from the cytoskeleton, the architecture of the interior of the cell, compression to the skeletal compression of the human body. Isometric tension creates physical changes in the human body when this isometric tension is applied consistent with the Fibonaci sequenced stance widths. If the isometric tension is applied randomly to the human body or if isometric tension of the human body is applied in only 8 of the 9 stance widths, the human body core remains disrupted.

Serendipitous Science
If you go to the last 10 minutes of this video you will see an overview of Tensegrity at the cellular level (first segment is history of the Wyss Institute and the various disciplines) If you go to about minute 12 Don Ingber begins his discussion of Tensegrity at the cellular level.

This is another short video with Donald Ingber describing the Architecture of Cell structure.

The following link is to a 1998 Scientific American article written by Dr. Ingber. This article will give you an overview of his early work and observations of Tensegrity as applied to biological oranisms. I believe his work is the new direction of medicine and biomechanics for the future.

http://time.arts.ucla.edu/Talks/Barcelona/Arch_Life.htm

The term Biotensegrity was coined by Stephen Levin, MD. Dr. Levin is a Orthopedic Surgeon. This link is to the second half of a video by Dr. Levin showing the geometry of cell structures in the body. I have started the video at 13 minutes into a 34 minute video. The 13 minute mark is where Dr. Levin begins to discuss the geometry of our skeletal structure down to the cellular structure.

Applications of a Tensegrity Model

As noted, when pressure or force is applied to one part of a tensegrity surface, it spreads equally through the entire structure. Here is a photo of a drone enveloped by a geodesic dome. In the event of a collision, the geodesic structure would absorb the force equally and minimize the probability of a crash.

Tensegrity Structures like the geodesic dome have been used for building homes as an environmentally strong simple design with minimum upkeep as shown here.

The above is at the "Macro Level" of applications of the Tensegrity model of the geodesic dome. Below are illustration of our cellular structures. Note the "struts" of the cytoskeletan.

The cellular level is a representation of our internal makeup and sheds light on why the Wright Balance Express exercises work to change the entire body when the 9 Stance Widths from the body measurements are used.

Pain Management

There are two basic types of Pain, Central and Peripheral. Central Pain originates in the spinal cord and / or in the pathways to the brain and a lesion is present causing the Central Pain. Peripheral Pain originates outside the spinal cord, for example muscle soreness or an injury in the periphery. Most central pain results in peripheral pain but peripheral pain does not result in central pain. All pain is transmitted through the spinal cord to the brain stem to the thalamus and then to the upper cortex of the brain where the pain sensation is "experienced". In that pathway there are Neurochemicals that dampen or modulate the pain so that by the time it reaches the higher cortex it is far less intense than it was at the origin.

The Optimization Exercises will impact Peripheral Pain, not Central Pain unless, for example, the creation of symmetry through the Core relieves an impingement on spinal cord.

I would encourage you to shoot a screen shot of this illustration and ask your client to complete it before beginning the Optimization Exercises and then again following the Core Optimization Exercises.

My next Chapter will cover the Wright Balance® Core 360 exercises. That Chapter will provide a summary of numerous exercises by Core Region in all Planes of Motion. After completing the Wright Balance® Core 360 certification, you will be able to prescribe soft, moderate and extreme application of balanced force during exercises. These forces will balance muscles in all 9 Core Regions equally. You will be able to measure these muscle imbalances with a simple measurement system similar to the use of the cards in this Chapter. Muscle imbalances in our Core are precursors to injury. You will learn to "diagnose" muscle imbalances as a source of peripheral pain or soreness and correct those symptoms immediately with a corrective exercise prior to training.

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