For Individuals familiar with Planes of Motion

If you are not familiar with Planes of Motion, Click on this link:

https://instructions.wrightbalance.com/core-optimization-for-posture/
**

What is Core Optimization?

Our Wright Balance® 25 plus years of research has resulted in a "mapped" Core in 9 Horizontal Regions and 18 Vertical Regions front and back.

Each of these 9 Core Regions is "recruited" by different Stance Widths in a standing, kneeling or prone / supine posture. If the person is on their knees, the width of their knees is interchanged for Stance Width.

These 9 Stance Widths are part of a Fibonacci Sequence as are all of the Core Region Stance Widths. Fibonacci numbers are used to determine the Point of Origin and then used again in the algorithm to determine the Stance Widths within each of the 9 Core Regions and then again to determine the 9 Stance Widths that represent each of the 9 Core Regions for recruitment of precise regions of the Core for exercise. The Fibonacci numbers show up repeatedly in the Wright Balance Stance widths as 1s, 2a, 3s, 5s, 8s,13s, 21s, etc.

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 without ever having repeating numbers

The first 2 numbers (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., 33 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 Ration. For example, when you divide 233 by 144 you get 16180. 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 sprirals of 55, 34 and 21, all numbers of the Fibonacci sequence. The sprial of the pineapple and the pinecone 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, flower petals, star fish, and the list goes on, can be plotted with the same sequence.

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 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 balance.

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 compressed.

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 provided by your Wright Balance® Professional.

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.

Following the Optimization Exercises, Wright Balance® is able to predict precise recruitment of different Regions of the Core from the Jaw (Bite) to the Pelvic Floor by these Stance Widths. This precise recruitment enables targeted isometric exercises that balance each region of the Core using the 9 Core Region Stance Widths. Following precise isometric optimization exercises in these Stance Widths, balance in the feet becomes predictable. For example, when the "Upper Core" Stance Widths are tested adding a slight knee flex following the exercise also have measurable, predictable points of balance with the weight distribution moving to the balls of the feet as shown here:

The Middle Core Stance Widths also have predictable points of balance following the the precise isometric optimization exercises just behind the balls of the feet and forward of the center of the arches as shown here:

The Lower Core Stance Widths also have predictable points of balance following the the precise, isometric optimization exercises at the center of the arches as shown here:

Asymmetry of the Core

There are three planes of motion. When you have a restriction of motion in any one of these planes, you will eventually have soreness, stiffness and / or pain.

(These illustrations are owned and copyrighted by Wright Balance®, ©2017 Wright Balance®)

As you can see from the above illustration these planes of motion are divided top to bottom (Transverse or Axial Plane), front to back (Coronal or Frontal Plane) and left to right (Sagittal and Parasagittal Plane). I will explain each plane, the motion associated with that plane and how we create symmetry in all 3. When there is a restriction of motion in one plane, it always involves the other 2 planes.

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. 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 he was demonstrating how to set posture.

Notice that Nick 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). 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 from the results emailed to you and your client 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.

Horizontal Plane

The Horizontal Plane is referred to as the Axial or Transverse Plane of Motion. This illustration shows the Axial Plane. Notice that in this plane, the body is divided from top to bottom. That top to bottom division is anywhere on the Core. The dominant movement is rotational for this plane of motion.

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 sensors 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.

When a bar is placed flat on the pelvis and the person stands tall to a line and relaxes, the 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 (Posterior and Anterior Axial or Transverse 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.

The following illustrations show what left and right pelvic rotation looks like with 1,000 sensors in each shoe.

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 Plane

The Vertical Planes of Motion are two: The Sagittal and the Coronal or Frontal Planes.

The Sagittal Plane divides the body left to right as shown in this illustration. Movement in this Plane is forward and back as in walking or running or bending backward.

The Coronal Plane divides the body front to back as shown in this illustration. The movement pattern is side to side. When we see the right hip higher and the right shoulder lower, that is in the Coronal Plane. Imagine being sandwiched between 2 panes of glass, one on the front and one on the back. Movement between those 2 panes of glass is in the Coronal or frontal Plane.

The first test of the Vertical Planes 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 plane is a step forward (Posterior Sagittal Plane). A Step backward test the Front of the Core on the Vertical Plane (Anterior 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 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 Plane

Stepping Back Test Front Vertical 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 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® Core Optimization Exercises 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 pelvis 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 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. Therefore, we look at the level shoulder and hip planes as related to changes in all planes of motion. However, the observation of hip and shoulder height changes is more more pronounced in the Vertical Plane. Thus, it has been presented here as primarily related to the Vertical Planes.

Wright Balance® Core Optimization Exercises & Results

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 demonstrating the exercises, be certain to use the Stance Widths from your 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?

Core Optimization in all planes of motion across 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.

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® Optimization with the Wright Balance® Core 360 exercises.

The Horizontal 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.

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 as shown in this illustration. This illustration crosses Core Region 4. 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 (Posterior Transverse / Axial Plane) 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 (Anterior Transverse / Axial Plane) 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 2 deep breaths. At the end of your second breath, release your shoulders. Step to the next of the 9 Stance Widths. Repeat this exercise in each of the 9 Stance Widths.

Again, for the front and back Horizontal 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 Plane Exercises

The Vertical Plane (Sagittal and Coronal Planes) 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. 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 (Anterior Sagittal / Coronal Planes) 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 Wdiths.

All Planes of Motion

Core Memory of Exercise Repetition & Duration

When doing the Wright Balance Core Optimization Exercises and you have some interruption, you will likely forget what Stance Widths you have done or not done? It is simple to check.

Use business cards to 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. Close your eyes, relax and raise your arms and hands leaving your elbows on your chest wall so your fingers are pointed vertically (Straight Up). Take 2 deep breaths. Note that one side of your chest wall "drops" as you exhale. As you complete your second exhalation, open your eyes and note that either one hand is higher than the other or your fingertips are the same height.

NOTE: *Again, leave your elbows on your chest wall as you raise your arms and hands. Take 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.

Here is a video of the Core Memory Test.

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.

Breathing & Exercise

Deep breathing provides oxygenation of muscles, an important physiological process during exercise. Our most recent observations follow. This EBook describes 2 deep breaths for each of the 4 exercises 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

The 3 to 4 minute Wright Balance® Optimization Exercises results 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

Golf and Core Optimization

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

Following the Wright Balance® Optimization 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.

Moving forward, I would encourage you to mandate "Proof of Concept" for any claim that can be measured that impacts you or your student's 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. 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 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.

It is my belief that Core Optimization (Symmetry) should be created before embarking on any training that requires motion from swinging a golf club, to running to lifting a box or child. 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® Core Optimization paired with a Wright Balance® Core 360 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 hips as you stand tall, then with knee flex and stepping back and forward.

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.

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

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. One of the most well known Geodesic Dome Structures is 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 spacecraft 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 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 became the springboard for research into biological applications as pursued by Donald Ingber, MD, Ph.D. 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 of 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.

This new model describes our skeletal structure as a "floating compression" system. Our bones do not touch. Our bones are "floating" and they are connected by ligaments and our muscles are connected to our bones with tendons.

For years, in direct conflict with this model of "floating compression", basic anatomy classes taught that muscular strength and the ability to stand and move in a variety of postures exist in a linear "block" architecture system, our skeleton. In the tradtional model, our bones are load bearing structures that are set like the frame of a building or similar structure with rigid struts that are connected to each other.

In the tensegrity or biotensegrity model, our skeletal system is "floating compression" where strength is created by the balancing of the compression components (bones) and the tension components, our ligaments, tendons, muscle and fascia.

The following illustration is a typical skeletal instruction model. Note that the bones appear to be connected to each other in this illustration in the absence of ligaments, tendons, muscle and fascia. This model is inaccurate as it appears here. The anatomical markers are correct. However, the appearance of the bones being connected is not.

When you consider the model where the bones are connected by ligaments and muscles attached with tendons, 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?

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.

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 (in all planes of motion) 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. The Wright Balance® Optimization paired with the Wright Balance® Core 360 exercises revive our collapsing structures by systematically applying compression 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 is a physician and cellular biologist at Harvard Medical School. At the Harvard Wyss Institute Dr. Ingber has over 150 researchers. 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 on the frontier of the direction of medicine and biomechanics.

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.

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. 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. Peripheral 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 EBook will cover the Wright Balance® Core 360 exercises. That EBook 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 EBook. 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.