alignment matters
the first five years of katy says
STUDY GUIDE
Chapter
one i n t r o du c t i o n s
Objectives
To learn the history of the Katy Says blog.
To be introduced to the history of biomechanics.
To be introduced to the history of exercise.
To be introduced to the 25 Points of Alignment.
To be introduced to Natural and Reflex-driven movement.
Vocabulary
biomechanics
kinesiology
biological science
physical science
physiology
physics
anatomy
geometry
kinematics
kinetics
engineering
medicine
alignment
stress riser
natural movement
reflex-driven movement
Quiz
1. Can you explain, in general, why alignment matters?
2. Define what is meant by diseases of affluence. List some of these diseases.
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3. Explain the difference between exercise and movement.
4. What is the difference between alignment and posture?
5. Explain the philosophical difference between trying to walk vs. ride a bike in
“optimal alignment.”
Supplemental Material
Achieving hunter-gatherer fitness in the 21(st) century: back to the future. (link:
http://www.ncbi.nlm.nih.gov/pubmed/20843503)
www.facebook.com/AlignedandWellProgram
Blog: Side Effects, written May 10, 2012
Blog: Biomechanists Wanted, written September 6, 2012
Blog: October Ramblings, written October 8, 2012
Blog: About This Blog, in 2013, written December 29, 2012
For more information on General Semantics, visit: www.generalsemantics.org
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Chapter
two f e e t a n d s h o e s
Objectives
To list the difference between intrinsic and extrinsic foot musculature.
To understand the basics of basal metabolic rate.
To be able to explain the direct effect heel height has on the body.
To understand what a bunion is and how it is formed.
Vocabulary
intrinsic muscle
extrinsic muscle
basal metabolic rate
hallux
hallux valgus
bunion
plantar fasciitis
For Physical Practice
DVD: Fix Your Feet
DVD: Get Your Balance Back
DVD: Knees & Hips
DVD: Easy Rx for Diabetics
Alignment Snacks (RE): Balance . . .with Lateral Hips
Alignment Snacks (RE): Stretching the Standing Muscles
Alignment Snacks (RE): Walk this Way! Stand this Way
Institute Course: Save Your Knees: Build a Butt
Quiz
1. What designates an intrinsic foot muscle from an extrinsic one? Use an anatomical reference to see the location of these two classes of muscles. List 5 of each
type (extrinsic/intrinsic).
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2. Is there “ideal” human footwear? What are the components of an ideal shoe?
3. Describe a negative feature of flip flops (thong-style sandals) and how this
feature can affect gait.
4. Describe the effects high heels have on alignment and how this can impact a
condition like osteoporosis.
5. How is the basal metabolic rate determined? How can body mechanics impact
one’s BMR?
6. What is neuropathy? Why is it of such concern to diabetics?
7. Explain some of the (foot) environmental causes of bunion formation.
8. What areas of the body can be affected by footwear?
10. Why does the calf stretch appear on almost all of Aligned and Well DVDs?
Supplemental Material
Every Woman’s Guide to Foot Pain Relief, Katy Bowman, Benbella Press, 2011.
Katy Says Radio Interview with Dr. Fitness and Fat Guy: High Heels and Foot
Pain
http://www.japmaonline.org/content/99/6/512.full.pdf+html
Blog: Open Toes, Open Hearts, written June 15, 2012.
Carl, T., Barrett S. 2008. Computerized Analysis of Plantar Pressure Variation in Flip-Flops,
Athletic Shoes, and Bare Feet. Journal of the American Podiatric Medical Association Volume 98
Number 5 374-378.
Shroyer, J., Weimar W. 2010. Comparative Analysis of Human Gait While Wearing Thong-Style
Flip-flops versus Sneakers. Journal of the American Podiatric Medical Association Volume 100
Number 4 251-257.
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Blog: My Trip to Utah/, written February 13, 2012.
Blog: Free Fallin’, written March 1, 2012
Blog: #barefoot, written March 26, 2012.
Blog: Raise your . . . foot, written May 7, 2012
Blog: http://www.katysays.com/keep-on-truckin/, written May 16, 2012.
Blog: Advanced Foot Position, written July 17, 2012
Blog: http://www.katysays.com/foot-school/, written August 3, 2012.
Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29,
2012.
Blog: Shoes: The List, written September 21, 2012.
Blog: Shin Splints, written October 17, 2012.
Blog: http://www.katysays.com/palm-reader/, November 1, 2012.
Blog: http://www.katysays.com/guest-post-case-of-the-missing-arch/, written December 3, 2012.
Blog: Missing the Ankles for the Trees, written January 15, 2013.
http://phenomena.nationalgeographic.com/2012/12/31/what-tree-climbing-pygmiestell-us-about-foot-evolution/
Blog: http://www.katysays.com/girly-hips/, written February 19, 2013.
http://nymag.com/health/features/46213/
http://layogamagazine.com/content/index.php?option=com_
content&task=view&id=663
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Blog: http://www.katysays.com/expert-ankles/, written September 12, 2013.
http://www.livestrong.com/slideshow/1007576-12-easy-anytime-movesstrengthen-feet-ankles/
http://youtu.be/Y3zquzgF9MM
Blog: http://www.katysays.com/passive-collapse-a-poem/, written September
16, 2013.
http://youtu.be/cxhR3ZNV72I
Blog: http://www.katysays.com/one-of-these-feet-is-not-like-the-other/, written September 25, 2013.
http://www.runnersworld.com/running-shoes-gear/barefoot-running-minimalism
http://www.runnersworld.com/running-shoe-reviews/less-more?page=single
http://lowerextremityreview.com/cover_story/the-truth-about-barefoot-running-its-complicated
http://www.outsideonline.com/outdoor-gear/You-Dont-Know-How-to-Run.
html
http://www.chrismcdougall.com/barefoot.html
http://www.runnersworld.com/running-shoes/do-minimalist-shoes-really-simulatebarefoot-running
http://www.earthbrands.com/kalsoearthshoe/kalso-faq
http://www.my-happyfeet.com/index.asp
http://pamhouston.wordpress.com/books/
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http://fas.sagepub.com/content/4/3/141.full.pdf+html
http://www.ncbi.nlm.nih.gov/pubmed/16390645
http://www.podiatrytoday.com/article/8355
http://bareessentialsmagazine.uberflip.com/i/187233/11
http://www.katysays.com/stick-your-landing/
http://www.katysays.com/shoes-the-winter-list/
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Chapter
three k n e e s
,
hips, back
Objectives
Be able to explain the condition of osteoarthritis.
Gain an understanding of hypermobility, its two general presentations, and how
they differ.
Understand the condition, “degenerative disc disease” and its etiology.
Understand the relationship and impact that pelvic position has on the hamstrings and knees.
Vocabulary
osteoarthritis
meniscus
coccyx
femoral head
For Physical Practice
DVD: Below the Belt for Men
DVD: Fix Your Feet
DVD: Down There for Women
DVD: Knees and Hips
Alignment Snacks (RE): A Balanced Approach to Hip Strength
Alignment Snacks (RE): All Around the Thighs We Go
Alignment Snacks (RE): Balance . . . with Lateral Hips
Alignment Snacks (RE): Hips Don’t Lie - They Sit
Alignment Snacks (RE): Leg Goes Forward; Leg Goes Back
Alignment Snacks (RE): Quads and Hams
Alignment Snacks (RE): Stretching the Standing Muscles
Alignment Snacks (RE): Walk this Way! Stand this Way
Institute Course: Save Your Knees
Institute Course: The Science of Psoas
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Quiz
1. Is osteoarthritis a systemic disease? How can it occur? What exacerbates OA
and makes it better?
2. Name the primary muscle the Number 4 stretch is intended to work on.
Where is it located? Can you describe how sciatica might be associated with the
tightness of this muscle? (Use an anatomy reference for visuals on the sciatic
nerve and piriformis’ physical relationship.
3. Explain the mechanism of injury involved in pelvic tucking and the impact it
has on the knee joint. How can one alleviate this problem? Why are so many of
the exercises for the knee and the pelvic floor the same?
4. The hamstrings affect what kind of motion at the knee, hip, and pelvis, respectively?
5. In what way can an overly tight (shortened) hamstring affect the pelvic floor?
6. When performing hamstring stretches, what is the purpose of maintining contact between the “ground” leg and the floor?
7. Explain how to perform a forward bend using the hip hinge only? What are
your visual objective markers?
8. List five specific movements one can make to reduce the loads (and pain) on
inflammed knees with osteoarthritis.
9. T or F: Bone spurs are genetic and are exacerbated by tight musculature. Explain.
Supplemental Material
youtu.be/qcGPY4BMdlU
youtu.be/DEM pIrKpnNs
Blog: http://www.katysays.com/varus-and-valgus/, written November 9, 2011.
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Blog: Pregnancy and Pain, written December 28, 2011.
Blog: http://www.katysays.com/un-pimp-your-ride/, January 5, 2012.
Blog: http://www.katysays.com/stance/, written February 6, 2012.
Blog: http://www.katysays.com/finding-your-hip-rotators/, written June 4,
2012.
Blog: http://www.katysays.com/get-your-butt-here/, written June 19, 2012.
Blog: http://www.katysays.com/crotch-bones/, June 22, 2012.
Blog: http://www.katysays.com/advanced-foot-position/, written July 17, 2012.
Blog: http://www.katysays.com/forward-bend-modified/, written August 6,
2012.
Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29,
2012.
Blog: http://www.katysays.com/how-you-get-there/, written October 11, 2012.
Blog: http://www.katysays.com/head-bones-connected-to-the/, written November 12, 2012.
Blog: http://www.katysays.com/quad-stretch-fakeout/, written November 26,
2012.
Blog: http://www.katysays.com/guest-post-case-of-the-missing-arch/, written December 3, 2012.
Blog: http://www.katysays.com/girly-hips/, written February 19, 2013.
Blog: http://www.katysays.com/saddlebags/, written February 27, 2013.
Blog: http://www.katysays.com/save-your-knees-hiking-tutorial/,written July
1, 2013.
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http://youtu.be/cDIeu_QL51U
http://youtu.be/qcGPY4BMdlU
http://youtu.be/mTZREaLhV28
http://www.amazon.com/Every-Womans-Guide-Foot-Relief/dp/193666107
Blog: http://www.katysays.com/kids-walking-and-gathering/, written July 5,
2013.
http://www.katysays.com/wp-content/uploads/2013/07/scavenger-walkingsheet.pdf
Blog: http://www.katysays.com/expert-ankles/, written September 12, 2013.
http://www.livestrong.com/slideshow/1007576-12-easy-anytime-movesstrengthen-feet-ankles
http://youtu.be/Y3zquzgF9MM
Blog: http://www.katysays.com/stick-your-landing/, written October 4, 2013.
http://www.katysays.com/stick-your-landing/
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Chapter
four p e lv i c f l o o r
Objectives
To understand the importance of pelvic positioning, what alters it, and how its
static position impacts the function of the pelvic floor.
To understand the functional benefit of doing a squat and how different squats
affect different muscles.
To understand the basic difference between a ligament and tendon as it pertains
to its attachment and ability to support a load.
To understand the effect heeled shoes have on the pelvic floor and why.
To understand the difference between walking on a treadmill and walking over
ground.
To understand how the alignment of the pelvis impacts bone health and can prevent musculoskeletal injury.
To recognize signs of pelvic floor disorder, the mechanics of this disorder, and
how to prevent it by altering through movement habits.
Vocabulary
kegel
cremaster
weight
proprioception
osteopenia
osteoporosis
osteogenic
pelvic floor
pelvic floor disorder
prolapse
For Physical Practice
DVD: Below the Belt for Men
DVD: Down There for Women
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DVD: Fix Your Feet
DVD: When You Hurt All Over
Alignment Snacks (RE): All Around the Thighs We Go!
Alignment Snacks (RE): All Fo’ the Pelvic Flo’
Alignment Snacks (RE): Hips Don’t Lie - They Sit
Alignment Snacks (RE): Frankie Says: Relax the Psoas
Institute Course: No More Kegels
Institute Course: Science of Psoas
Quiz
1. Where do the majority of the muscles of the pelvic floor attach? Describe their
effects on the sacrum.
2. Is pelvic floor disorder only found in women?
3. When performing the double calf stretch, what should the lumbar spine look
like (from side view)?
5. List the squat-prep exercises? Why are the squat-prep exercises necessary and
why do most people need the squat-prep exercises more than the actual squat
exercise?
6. What is the principal difference between the load-bearing property of a tendon
vs. a ligament? How does the failure to innervate a muscle increase the tendency
to overload and/or injure a ligament supporting a particular joint/area?
7. What bearing does sacral position have on the pelvic floor?
8. When performing a squat, how does the position of the shin(tibiae) affect the
force generation of the gluteal muscles?
9. What are some reasons women tend to have more knee and pelvic floor disorders?
10. How high is the heel of a “sensibly-heeled” shoe?
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11. What is the difference between walking on a treadmill and walking on the
ground?
12. What effect does sitting on your sacrum have on the pelvic floor?
13. List five musculoskeletal conditions that are negatively affected by an anterior
displacement of the pelvis.
14. Explain how osteopenia/osteoporosis relates to “weight-bearing” loads.
15. What does it mean to have “pelvis forward”? List 10 musculoskeletal conditions this position impacts.
16. How can an anterior pelvis contribute to poor foot health?
17. What is pelvic organ prolapse? What is it caused by? What is it typically
blamed on?
Supplemental Material
http://www.amazon.com/Every-Womans-Guide-Foot-Relief/dp/1936661071
http://www.ncbi.nlm.nih.gov/pubmed/19935030
http://www.ncbi.nlm.nih.gov/pubmed/18651881
Rossi-FootwearPrimaryCauseFootDisorders.pdf
http://youtu.be/fjbfXzOIoCY
http://mamasweat.blogspot.com/2010/05/pelvic-floor-party-kegels-are-not.
html
http://mamasweat.blogspot.com/2011/06/hows-your-pelvic-floor.html
http://www.pinterest.com/rachelmareei/katy-my-hero/
http://www.ncbi.nlm.nih.gov/pubmed/16040089
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http://articles.latimes.com/2011/aug/23/news/la-heb-victoria-beckhamslipped-disc-20110823
http://www.journals.elsevierhealth.com/periodicals/eururo/article/
PIIS0302283808000559/fulltext
http://www.scribd.com/doc/53827710/Is-There-an-Association-Between-theUse-of-Heeled-Footwear-and-Schizophrenia-Med-Hypotheses-2004-63-740
http://www.ncbi.nlm.nih.gov/pubmed/15026832
Blog: Pregnancy and Pain, written December 28, 2011.
Blog: http://www.katysays.com/maui-squat/, written March 7, 2012.
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
Blog: http://www.katysays.com/atootightpelvicfloor/, written April 25, 2012.
Blog: http://www.katysays.com/tootightpelvicfloor-2/, written, April 30, 2012.
Blog:http://www.katysays.com/postural-muscles-in-pdx/, written May 29,
2012.
Blog: http://www.katysays.com/finding-your-hip-rotators/, written June 4,
2012.
Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012.
Blog: http://www.katysays.com/crotch-bones/, written June 22, 2012.
Blog: http://www.katysays.com/forward-bend-modified/, written August 6,
2012.
Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012.
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Blog: http://www.katysays.com/men-have-pelves-too/, written August 22,
2012.
Blog: http://www.katysays.com/ramblings-from-my-pelvis/, written August
31, 2012.
Blog: http://www.katysays.com/what-to-expect-when-youre-squatting/, written September 11, 2012.
Blog: http://www.katysays.com/urogenital-hiatus-is-not-another-term-forspring-break/, written October 29, 2012.
http://journals.lww.com/greenjournal/Abstract/2012/11000/Pelvic_Muscle_
Strength_After_Childbirth.7.aspx
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178744/
Blog: http://www.katysays.com/squatty-potty/, written November 5, 2012.
Blog;http://www.katysays.com/what-the-queef/, written November 16, 2012.
Blog: http://www.katysays.com/utis/, written November 28, 2012.
Blog: http://www.katysays.com/eyes-and-meatus-open/, written December 5,
2012.
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.
pone.0047133
Blog: http://www.katysays.com/neutral-pelvis-2/, written December 17, 2012.
Blog: http://www.katysays.com/saddlebags/, written February 27, 2013.
Blog: http://www.katysays.com/you-still-dont-know-squat/, written March 11,
2013.
http://youtu.be/of1h2v4pKhc
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http://breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvicfloor-advice-women-and-men
https://www.alignedandwell.com/shop/down-there-for-women/
https://itunes.apple.com/app/down-there-for-women/id517486431?mt=8
Blog: http://www.katysays.com/proof/, written April 30, 2013.
http://europepmc.org/abstract/MED/19539646/reload=0;jsessionid=zjnB4xSC
vtwlifHQMr4D.0
http://onlinelibrary.wiley.com/doi/10.1034/j.1600-0412.2001.801003.x/abstract?
deniedAccessCustomisedMessage=&userIsAuthenticated=false
Blog: http://www.katysays.com/mojo-and-the-painful-pelvis/, written May 16,
2013.
http://liveinyourbodyaligned.blogspot.com/2013/02/male-pelvic-painpelvicfloor-disorder.html
http://www.pelvicpainhelp.com/blog/full-text-of-dr-wise-s-address-to-thenational-institutes-of-health-s-nih-scientific-workshop-on-prostatitis-cpps/
https://sexybacksummit.com/order/
Blog: http://www.katysays.com/mother-thruster/, written June 24, 2013.
http://mamasweat.blogspot.com/2013/05/exercise-detox-give-your-psoasbreak.html
http://www.restorativeexercise.com/super-supple-shoulders/
http://www.restorativeexercise.com/alignment-snacks/
Blog: http://www.katysays.com/this-birth-helper-is-a-stretch/, written September 23, 2013.
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http://medcitynews.com/2013/09/medical-device-lead-shorter-labors-becomestandard-care-childbirth/
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Chapter
five g e t t i n g t o t h e c o r e o f i t
Objectives
To understand the role of “core strength.”
To understand that the effect rib and pelvic alignment have on the function of the
abdominals.
To be aware of the relationship between abdominal and back strength.
To understand the impact the abdominal muscle group has on the cardiovascular
system.
To understand the mechanical contributors to constipation and what movements
can be performed to prevent this problem.
To understand transversus abdominis activation and relaxation.
To understand alignment and its effect on internal pressures of the thoracic, abdominal and pelvic cavities.
To learn what habits increase intra-abdominal pressure.
To understand how the psoas affects the pelvis, hips, ribs and spine.
Vocabulary
core
psoas
transversus abdominis
hiatal hernia
diastasis recti
prolapse
psoas
rectus abdominis
linea alba
peristalsis
For Physical Practice
DVD: Smart Digestion
DVD: Biomechanics for Bad Backs
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DVD: When Your Doctor Prescribes Exercise
DVD: Easy Rx. . .ercise for Diabetics
Alignment Snacks: Adductor Madness
Alignment Snacks: Let’s Do the Twist
Alignment Snacks: Take a Load Off Your Chest . . . and Your Hips, Too
Alignment Snacks: The Back Bones Connected to Other Backbones
Alignment Snacks: Twistin’ the Night Away
Alignment Snacks: Just a Dab of Abs
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
Read instructions on low lunge, p. 160.
Quiz
1. What does having “good core strength” mean?
2. Why is it necessary to vary a movement program?
3. Why is a waist-to-hip ratio an indicator of the state of one’s cardiovascular
health?
4. What can a person do “alignment-wise” to prevent build-up of extra gas in the
digestive system?
5. What is audible flatulence a sign of?
6. Weak muscles can be: a. too tight
b. too loose
c. none of the above
d. a & b
7. Name two physical forces that can contribute to constipation. What are some
movements to help undo this stagnation?
8. To prevent compression of the lumbar vertebrae, what muscle group innervates regularly?
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9. A lack of lumbar curve (in this example) indicates what habit?
10. Name some physical consequences of “sucking in” the abdomen.
11. What are some of the reasons the psoas may fail to yield?
12. T or F. The length and therefore electrical flow of the psoai are dependent on
skeletal position.
13. List three cavities in the body (besides dental caries). How does alignment
and habit affect the internal pressure of these cavities? Correlate cavity pressures
with the three presentations of herniae: abdominal, hiatal and inguinal.
13. List three ways intra-abdominal pressure is increased?
14. How does the psoas move the rib cage?
15. What issues can an un-yielding psoas exacerbate?
16. What are some movement/alignment tips to prevent digestive upset?
Supplemental Material
http://www.ideafit.com/fitness-library/can-this-psoas-be-saved
http://michaelpollan.com/books/the-omnivores-dilemma/
http://www.animalvegetablemiracle.com/
http://www.takepart.com/foodinc
http://www.kingcorn.net/
http://www.coreawareness.com/podcasts/bio-mechanics-bowman/
http://youtu.be/F3j_gQdicWI
http://youtu.be/RL99Ih57qh0
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http://www.katysays.com/rua-rib-thruster/
http://www.ncbi.nlm.nih.gov/pubmed/21497319
Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012.
Blog: http://www.katysays.com/what-the-queef/, written November 16, 2012.
Blog: http://www.katysays.com/quad-stretch-fakeout/, written Nomber 26,
2012.
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Chapter
six f o r t h e l a d i e s
Objectives
To be aware of habits that can exacerbate problematic menstruation.
To understand the impact of movement on the mechanics of the lymphatic
system.
To understand the role alignment has on conditions such as osteoporosis, foot
pain/ailments, and pelvic floor disorder.
Vocabulary
menstruation
nightlighting
pineal gland
melatonin
endometrium
lymphatic system
lymphedema
For Physical Practice
DVD: When You Can’t Breathe
DVD: When You Hurt All Over
DVD: When Your Doctor Prescribes Exercise
DVD: From the Shoulders Up
DVD: My Hands Hurt
Alignment Snacks: A Real Pain in the Neck
Alignment Snacks: Can’t Get Enough of Shoulders
Alignment Snacks: Everybody Needs a Little Shoulder Bolster
Alignment Snacks: Gotta Get Down to (Arm) Swingtown
Alignment Snacks: Rhomboid Madness
Alignment Snacks: Take a Load Off Your Chest . . .and Your Hips, Too
Institute Course: Super Supple Shoulders
Institute Course: The Best 50 Minutes on the Exercise Ball
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Institute Course: Those Hard to Reach Areas
Institute Course: Hidden Kyphosis
Quiz
1. How does movement (and alignment) impact the workings of your lymph
system?
2. What is the “egg-hole” test and what is it an indicator of?
3. Outline what gentle stretching exercises are beneficial for the movement of
lymph, blood, and electricity in the upper extremities and neck.
Supplemental Material
http://www.amazon.com/dp/1583331824/ref=rdr_ext_tmb
http://the-medical-dictionary.com/hyperprolactinemia_article_6.htm
http://www.theguardian.com/education/2009/aug/31/max-perutz-sciencewriting-prize
http://www.livescience.com/1864-bras-support-bouncing-breasts-study-finds.
html
http://www.ncbi.nlm.nih.gov/pubmed/19401901
http://www.ncbi.nlm.nih.gov/pubmed/21451182
http://www.ncbi.nlm.nih.gov/pubmed/20095453
http://www.ncbi.nlm.nih.gov/pubmed?cmd=Link&LinkName=PubMed_
PubMed&from_uid=19401901
Blog: http://www.katysays.com/cramping-your-neck-style/, written January
11, 2012.
Blog: http://www.katysays.com/tongue-exercise/, written July 2, 2012.
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Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
Blog http://www.katysays.com/crap/, written September14, 2012.
Blog: http://www.katysays.com/thanks-for-the-mammaries/, written May 9,
2013.
http://newscenter.berkeley.edu/2012/12/17/malignant-breast-cells-grow-normally-when-compressed/
http://www.ted.com/talks/mina_bissell_experiments_that_point_to_a_new_
understanding_of_cancer.html
http://jcb.rupress.org/content/128/6/1111.full.pdf
http://www.ncbi.nlm.nih.gov/pubmed/14996437
http://www.ncbi.nlm.nih.gov/pubmed/20843503
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,
,
Chapter a r m s e l b o w s
seven w r i s t s a n d h a n d s
Objectives
To understand the correlation between arm/hand position and what it says
about shoulder alignment, muscular innervation and its impact on lymph drainage.
To understand the function of reflex-driven reciprocal arm swing.
Vocabulary
biceps brachii
triceps brachii
latissimus dorsi
centrifugal force
centripetal force
glenohumeral joint
scapula
rhomboids
rotator cuff
sternum
carpal tunnel
temporomandibular joint
For Physical Practice
DVD: When You Hurt All Over
DVD: When Your Doctor Prescribes Exercise
DVD: My Hands Hurt
Alignment Snacks: Can’t Get Enough of Shoulders
Alignment Snacks: Gotta Get Down to (Arm) Swingtown
Alignment Snacks: Rhomboid Madness
Alignment Snacks: Within Reach
Institute Course: Super Supple Shoulders
Institute Course: Those Hard to Reach Areas
alignment matters study guide
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Institute Course: Hidden Kyphosis
Quiz
1. What is the position of the arms and hands when they are described as “macho
man”? What is this an indication of ?
2. When walking, how does “fitness pumping” one’s arms in front of the body
impact the neck, thoracic spine and shoulders?
3. T of F: Bending your arms at the elbow reduces the energy you expend during
a bout of walking?
Supplemental Material
http://youtu.be/PCN8Xa94kPg
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
Blog: http://www.katysays.com/swing-forward/, written September 17, 2012.
Blog: http://www.katysays.com/palm-reader/, written November 1, 2012.
Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013.
http://youtu.be/904_CkMqkmo
Blog: http://www.katysays.com/rotate-it-down/, written May 20, 2013.
http://youtu.be/A0fgreEqeoU
Blog: http://www.katysays.com/hanging-baby-style/, written September 9,
2013.
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-necessity-monkey-business
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Chapter
eight s h o u l d e r s
Objectives
To understand the impact the position of the head and neck have on circulation
and swallowing.
To understand how arterial plaque accumulation is exacerbated by alignment of
the cervical spine.
To assess the position of the clavicles and understand the relationship between
clavicular position and the health of the head and neck.
To learn what comprises the glenohumeral joint.
To understand optimal positioning of the scapula and what this positioning supports.
To understand the relationship between mastication and bone health of the face
and jaw.
To learn the basics of muscle function about the eye, seeing long vs. short distances, and how to “release” the muscles of the eye.
Vocabulary
conduction deafness
myopia
hyperopia
presbyopia
supination
clavicle
pronation
scapula
cilia
mastication
ciliary muscle
inertia
hyperkyphosis
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For Physical Practice
DVD: When You Can’t Breathe
DVD: From the Shoulders Up
DVD: My Hands Hurt
DVD: When Your Doctor Prescribes Exercise
Alignment Snacks: A Real Pain in the Neck
Alignment Snacks: Can’t Get Enough of Shoulders
Alignment Snacks: Everybody Needs a Little Shoulder Bolster
Institute Course: Super Supple Shoulders
Institute Course: The Best 50 Minutes on the Exercise Ball
Institute Course: Those Hard to Reach Areas
Institute Course: Hidden Kyphosis
Quiz
1. Strain on what part of the body can lead to conditions such as headache, disc
problems and “foggy head”?
2. How many different types of human hair are there?
3. What is one (mechanical) solution to having healthier hair and skin? What
are major contributors to hair loss and why? Thin and unhealthy hair may be an
indicator of what?
4. What is necessary for the proper movement of earwax?
5. Those who elevate their clavicles also elevate their shoulders. What effect does
this have on head position, cervical spine alignment and circulation? What is the
normal position of the clavicles. What muscles help stabilize the clavicles. What
habits increase clavicular elevation?
6. What conditions are classified under the category “shoulder impingement
syndrome”.
7. What is the optimal position of the scapula. What is it’s impact on the spine?
8. Name two things that decrease the function of cilia. Name some movements
about the head that work to increase sinus pressure.
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9. How do the hands, arms, elbows present in someone who has significant internal rotation of the humerus?
Supplemental Material
http://youtu.be/PCN8Xa94kPg
http://www.npr.org/templates/story/story.php?storyId=125387566
http://www.npr.org/templates/story/story.php?storyId=128359885
http://www.sciencedaily.com/releases/2011/10/111024084639.htm
http://en.wikisource.org/wiki/Perfect_Sight_Without_Glasses
http://youtu.be/Fmg9ZOHESgQ
Blog: http://www.katysays.com/cramping-your-neck-style/, written January
11, 2012.
Blog: http://www.katysays.com/tongue-exercise/, written, July 2, 2012.
Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
Blog: http://www.katysays.com/swing-forward/, written, September 17, 2012.
Blog: http://www.katysays.com/when-making-music-hurts/, written January
24, 2013.
Blog: http://www.katysays.com/hanging-and-swinging-101/, written February
8, 2013.
https://www.yogatuneup.com/self-massage-therapy-balls-programs
Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013
alignment matters study guide
30
2013.http://youtu.be/904_CkMqkmo
Blog: http://www.katysays.com/hanging-around/, written August 13, 2013.
http://youtu.be/vCoD__Q4mdw
http://positivelyaligned.com/2013/03/backyard-fun/
http://alignmentmonkey.nurturance.net/2013/pull-ups-help
Blog: http://www.katysays.com/hanging-baby-style/, written September 9,
2013.
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-necessity-monkey-business
alignment matters study guide
31
,
Chapter p r e g n a n c y c h i l d b i r t h
nine b a b i e s a n d c h i l d r e n
,
Objectives
To understand the impact walking and squatting have on bone development,
muscular length, alignment and the facilitation of childbirth.
To understand the amount of deconditioning our modern lifestyle has permitted,
what habits contribute and what natural movement can be performed to restore a
body and make one more prepared for pregnancy/delivery.
To understand the importance of stimulating a young child’s foot by not confining them to shoes at an early age.
To be aware of the styles of shoes that encourage good foot health.
Vocabulary
nulliparous
whole-body endurance
law of specificity
physiological adaptation
uterus
myometrium
relaxin
pubic symphysis
placenta
hematoma
brachiate
continual feeding
abduction
proprioception
interneuron
For Physical Practice
DVD: Fix Your Feet
DVD: When You Hurt All Over
alignment matters study guide
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DVD: Get Your Balance Back
DVD: Smart Digestion
DVD: Down There
DVD: Knees & Hips
DVD: When Your Doctor Prescribes Exercise
DVD: When You Can’t Breathe
DVD: Biomechanics for Strong Bones
Alignment Snacks: Adductor Madness
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
Alignment Snacks: All Fo’ the Pelvic Flo’
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: No More Kegels
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
Quiz
1. Besides birthing, what will walking and squatting programs help to optimize?
2. What are the positional cues for the tailbone, spine, knees, shins when performing a squat?
3. How can chronic tension of the psoas, pelvis and lower extremities work
against the downward forces during childbirth?
4. Describe the components of natural movement that enhance one’s birth preparation. What should be altered in the program as it pertains to conception?
5. The fluid dynamics of the uterus are drastically affected by _____________.
6. T or F. The hormone relaxin will soften tight pelvic floor muscles when the
time comes to birth.
7. What tissues does relaxin target?
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8. Why is it important that children (and everyone) get abundant barefoot time?
9. What are some general shoe recommendations and activities that encourage
good foot health?
10. Outline some healthy habits we can encourage in babies and kids to improve
their “natural strength”.
Supplemental Material
http://fitbottomedmamas.com/2012/09/breech-babies-is-there-anything-youcan-do/
http://breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvicfloor-advice-for-women-and-men
http://breakingmuscle.com/mobility-recovery/load-bearing-101-lessons-fromkaty-bowman-in-how-to-hold-your-own-weight
http://www.youtube.com/watch?v=llIv20mScP8
http://books.google.com/books?hl=en&lr=&id=sgC9Fefmm_kC&oi=fnd
&pg=PR9&dq=E.+Showalter,+Hystories:+Hysterical+Epidemics+and+Mo
dern+Culture+(1997)&ots=PfxpNVmmz9&sig=ZPGm5T_svVpPh0gc0al_
ul1Ad5c#v=onepage&q=E.%20Showalter%2C%20Hystories%3A%20Hysterical%20Epidemics%20and%20Modern%20Culture%20(1997)&f=false
http://onlinelibrary.wiley.com/doi/10.1111/j.1471-0528.1996.tb09870.x/abstract
http://onlinelibrary.wiley.com/doi/10.1111/j.1471-0528.1996.tb09871.x/abstract
http://www.ncbi.nlm.nih.gov/pubmed/9302671
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019576/
http://info.visiblebody.com/bid/262213/3D-Skeletal-System-The-Pelvic-Girdle
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http://www.goodreads.com/book/show/1132111.Diaper_Free
http://www.forsmallhands.com/?
http://www.softstarshoes.com/
http://www.rightmixmarketing.com/right-mix-blog/blog-ideas-2-types-ofposts-to-write-before-your-competitors-do/
http://youtu.be/R3H2R5Nn38g
http://www.restorativeexercise.com/whole-body-alignment-course/
http://alignmentmonkey.nurturance.net/2011/alignment-monkey-on-monkeybars
http://safebedsharing.org/
http://www.ncbi.nlm.nih.gov/pubmed/12028976
http://www.ncbi.nlm.nih.gov/pubmed/15778231
http://www.archives-pmr.org/article/S0003-9993(02)00596-8/fulltext
http://www.clinbiomech.com/article/S0268-0033(97)00046-6/abstract
http://onlinelibrary.wiley.com/doi/10.1002/pri.269/abstract
http://www.sciencedirect.com/science/article/pii/0304395995001840
http://www.archives-pmr.org/article/S0003-9993(02)04931-6/abstract
http://www.ncbi.nlm.nih.gov/pubmed/8518569
http://www.archives-pmr.org/article/S0003-9993(98)90264-7/abstract
http://www.ingentaconnect.com/content/els/03012115/1999/00000084/000000
01/art00307
alignment matters study guide
35
http://www.clinbiomech.com/article/S0268-0033(04)00042-7/abstract
http://ptjournal.apta.org/content/80/3/261.full.pdf+html
http://www.royte.com/blog/
http://www.katysays.com/wp-content/uploads/2012/01/MeJaneYoureKidding1.pdf
http://www.booknoise.net/tapirsmorningbath/index.html
Blog: http://www.katysays.com/natural-mama/, written January 3, 2012.
Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012.
http://youtu.be/of1h2v4pKhc
Blog: http://www.katysays.com/maui-squat/, written March 7, 2012.
Blog: http://www.katysays.com/first-hike/, written June 7, 2012.
http://youtu.be/kEehiyMFzL0
Blog: http://www.katysays.com/spinning-babies/, written July 9, 2012.
http://spinningbabies.com/
http://en.wikipedia.org/wiki/Human_subject_research#Ethical_Guidelines_
Governing_Human_Subject_Research
http://spinningbabies.com/techniques/the-inversion
Blog: http://www.katysays.com/mama-baby-alignment/, written, July 25, 2012.
http://youtu.be/kg4muXeTnjA
Blog: http://www.katysays.com/w-sitting/, written July 27, 2012.
alignment matters study guide
36
Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012.
Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29,
2012.
http://youtu.be/3yAbBLs0WNs
Blog: http://www.katysays.com/what-to-expect-when-youre-squatting/, written September 11, 2012.
Blog: http://www.katysays.com/crap/, written September 14, 2012.
Blog: http://www.katysays.com/swing-forward/, written, September 17, 2012.
Blog: http://www.katysays.com/a-baby-story-2/, written October 1, 2012.
Blog: http://www.katysays.com/urogenital-hiatus-is-not-another-term-forspring-break/, written October 29, 2012.
Blog: http://www.katysays.com/the-morning-after/, written November 8, 2012.
http://journals.lww.com/greenjournal/Abstract/2012/11000/Pelvic_Muscle_
Strength_After_Childbirth.7.aspx
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178744/
http://www.sciencedirect.com/science/article/pii/S0002937896704477
http://journals.lww.com/greenjournal/Abstract/2003/02000/Characterization_of_the_Relationship_Between_Joint.21.aspx
Blog: http://www.katysays.com/utis/, written November 28, 2012.
Blog: http://www.katysays.com/apple-boobs/, written January 10, 2013.
http://www.kathydettwyler.org/dettwyler.html
http://www.brianpalmerdds.com/bfeed_oralcavity.htm
alignment matters study guide
37
Hunter-Gatherer Childhoods: Evolutionary, Developmental & Cultural Perspectives
Blog:http://www.katysays.com/paleo-kids/, written February 21, 2013.
Blog: http://www.katysays.com/ahs13/, written March 15, 2013.
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-barefoot-babies
http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-necessity-monkey-business
Blog: http://www.katysays.com/baby-steps/, written May 29, 2013.
http://www.slate.com/blogs/how_babies_work/2013/05/07/diapers_make_
walking_more_difficult_for_babies.html
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-7687.2012.01169.x/abstract
http://en.wikipedia.org/wiki/Elimination_communication
http://youtu.be/ERNmBOOLoWA
http://www.psych.nyu.edu/adolph/index.php?page=publications
Blog: http://www.katysays.com/bed-rest-outdated/, written June 21, 2013.
Blog: http://www.katysays.com/dream-classroom/, written August 30, 2013.
Blog: http://www.katysays.com/hanging-baby-style/, written September 9,
2013.
Blog: http://www.katysays.com/this-birth-helper-is-a-stretch/, written September 23, 2013.
http://medcitynews.com/2013/09/medical-device-lead-shorter-labors-becomestandard-care-childbirth/
alignment matters study guide
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Chapter
ten wa l k i n g a n d g a i t
Objectives
To understand that gait patterns are greatly influenced by habits and observation.
To recognize the difference between active propulsion and controlled falling in
one’s gait pattern.
To learn how treadmill walking creates different loads and results in a different
physical adaptation than over-ground walking.
Vocabulary
gait
walking
running
G-force
gluteals
lateral hip musculature
hamstrings
adductor muscles
For Physical Practice
DVD: Fix Your Feet
DVD: Get Your Balance Back
DVD: Biomechanics for Bad Backs
DVD: Easy Rx . . .ercise for Diabetics
DVD: Down There for Women
DVD: Knees & Hips
DVD: Below the Belt for Men
DVD: Biomechanics for Strong Bones
DVD: When You Hurt All Over
Alignment Snacks: Adductor Madness
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
alignment matters study guide
39
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Quads and Hams
Alignment Snacks: Stretching the Standing Muscles
Alignment Snacks: Walk this Way! Stand this Way
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: Save Your Knees
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
Institute Course: Hidden Kyphosis
Quiz
1. Using the classic definitions of walking and running, how does the activity of
one’s center of mass differ when walking vs. running?
2. Why do so many of us walk like our parents?
3. Explain why regular walking is essential to biological function?
Supplemental Material
http://youtu.be/ImyBAW_9irQ
http://youtu.be/iMkYPXXLqJs
http://youtu.be/PDBb1n5_-nk
http://youtu.be/Js9jeGy_6NA
http://youtu.be/qcGPY4BMdlU
http://youtu.be/wH6SNijSPgU
Blog: http://www.katysays.com/stance/, written February 6, 2012.
alignment matters study guide
40
Blog: http://www.katysays.com/walking-or-bouncing/, written October 13,
2011.
Blog: http://www.katysays.com/first-hike/, written June 7, 2012.
Blog: http://www.katysays.com/get-your-butt-here/, written June 19, 2012.
http://youtu.be/qcGPY4BMdlU
Blog: http://www.katysays.com/crap/, written September 14, 2012.
Blog: http://www.katysays.com/saddlebags/, written February 27, 2013.
alignment matters study guide
41
Chapter
eleven c a r d i o va s c u l a r s y s t e m
Objectives
To understand the effect sitting has on the cardiovascular system.
To understand the basic mechanics of blood flow (hemodynamics).
To understand how turbulent blood flow causes plaque accumulation in blood
vessels and what can be done to prevent it.
To understand that bouts of exercise do not offset the effects of sitting.
Vocabulary
plaque
cholesterol
turbulent flow
laminar flow
hemodynamics
viscosity
hypertension
For Physical Practice
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
DVD:
Fix Your Feet
Get Your Balance Back
Biomechanics for Bad Backs
Easy Rx . . .ercise for Diabetics
Down There for Women
Smart Digestion
Knees & Hips
Below the Belt for Men
When You Can’t Breathe
Biomechanics for Strong Bones
When You Hurt All Over
When Your Doctor Prescribes Exercise
From the Shoulders Up
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42
DVD: My Hands Hurt
Alignment Snacks: Adductor Madness
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Let’s Do the Twist
Alignment Snacks: Quads and Hams
Alignment Snacks: Stretching the Standing Muscles
Alignment Snacks: The Back Bones Connected to the Other Backbones
Alignment Snacks: Twistin’ the Night Away
Alignment Snacks: Walk this Way! Stand this Way
Alignment Snacks: Just a Dab of Abs
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: Save Your Knees
Institute Course: Super Supple Shoulders
Institute Course: The Best 50 Minutes on the Exercise Ball
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
Institute Course: Hidden Kyphosis
Quiz
1. T or F. Research shows sitting is harmful because if you sit you will be obese.
2. What is a mechanical precursor for plaque to accumulate on vessel walls?
3. What increases the chances of blood cells hitting blood vessel walls?
4. T or F: Your artery geometry is unaffected by body posture.
5. How can vigorous exercise be just as damaging to blood vessel walls as
sitting can?
6. Name some causes of turbulent blood flow and what can be done to address
them.
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7. What must one be aware of when engaging in very vigorous exercise if they
are dealing with hypertension?
Supplemental Material
http://www.amazon.com/The-Physics-Cerebrovascular-Diseases-Biophysical/
dp/1563965585
http://www.acsm.org/access-public-information/position-stands/positionstands/lists/position-stands/exercise-and-hypertension
http://www.amazon.com/ACSMs-Guidelines-Exercise-Testing-Prescription/
dp/1609136055
http://www.ncbi.nlm.nih.gov/pubmed/10720604
http://onlinelibrary.wiley.com/doi/10.1111/j.1520-037X.2001.00529.x/full
http://www.researchgate.net/publication/223784900_Walking_and_resting_
blood_pressure_in_adults_A_Meta-analysis?ev=pub_cit
http://biomedgerontology.oxfordjournals.org/content/56/5/M298.short
http://www.luzimarteixeira.com.br/wp-content/uploads/2009/08/hipotensaoe-exercicio.pdf
http://hyper.ahajournals.org/content/18/5/575.short
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Chapter r e t u r n i n g t o
twelve n at u r a l m o v e m e n t
Objectives
To understand the difference between movement and exercise.
To understand the similarities between a food “diet” and a “movement” diet.
To understand “movement is medicine” and a movement prescription is just as
influencial as a pharmaceutical one.
To understand that movement activities must be varied.
To understand the detriment sitting has on the body.
Vocabulary
inertia
exercise
performance
fitness
strength-to-weight ratio
osteogenesis
flexibility
stability
valsalva
For Physical Practice
DVD: Fix Your Feet
DVD: When You Hurt All Over
DVD: Get Your Balance Back
DVD: Smart Digestion
DVD: Down There
DVD: Knees & Hips
DVD: When Your Doctor Prescribes Exercise
DVD: When You Can’t Breathe
DVD: Biomechanics for Strong Bones
Alignment Snacks: Adductor Madness
alignment matters study guide
45
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
Alignment Snacks: All Fo’ the Pelvic Flo’
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: No More Kegels
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Area
Quiz
1. What is meant by exercise bulimia? What are the signs of it? How might one
overcome it?
2. Evaluate golf, stand-up paddle boarding, or another activity utilizing the
parameters (weight loss, bone density, muscle mass, joint health, cardiovascular
health) found on page 290.
3. List some of the impairments to the musculoskeletal and cardiovascular systems that are caused or worsened by sitting.
4. List some of the functions of the pelvic floor musculature.
5. Which is “worse,” prolonged sitting or prolonged standing? Why? What is the
alternative?
Supplemental Material
Podcast: http://balancedbites.com/2013/09/podcast-episode-106-special-guestkaty-bowman-of-aligned-and-well.html
http://www.sciencedirect.com/science/article/pii/S1471015308000962
http://anp.sagepub.com/content/43/3/227.short
http://www.amazon.com/The-Chair-Rethinking-Culture-Design/
alignment matters study guide
46
dp/0393319555/ref=sr_1_1?ie=UTF8&qid=1380139093&sr=81&keywords=the+chair+rethinking
http://www.parade.com/health/2009/11/01-when-doctors-prescribe-exercise.
html
http://www.ncbi.nlm.nih.gov/pubmed/19346988
http://bjsm.bmj.com/content/43/2/81.full
http://www.businessweek.com/magazine/content/10_19/b4177071221162.htm
http://www.jstor.org/discover/10.2307/666393?uid=3739560&uid=2&uid=4&ui
d=3739256&sid=21102693547243
http://topdocumentaryfilms.com/nanook-of-the-north/
http://www.restorativeexercise.com/ Download 1st two hours of course for
free
Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012.
Blog: http://www.katysays.com/maui-squat/, written March 7, 2012.
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March
29, 2012.
Blog: http://www.katysays.com/side-effects/, written May 10, 2012.
http://www.imdb.com/title/tt0286244/
Blog: http://www.katysays.com/kickin-the-tires/, written May 21, 2012.
Blog: http://www.katysays.com/first-hike/, written June 7, 2012.
Blog: http://www.katysays.com/your-butt-to-chair-ratio/, written July 19, 2012.
Blog: http://www.katysays.com/a-sentence-and-a-link/, written Sept 4, 2012.
alignment matters study guide
47
http://www.sciencedirect.com/science/article/pii/S0749379706005629
https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fingers/
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/
http://www.karger.com/Article/FullText/111727
Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19,
2011.
http://en.wikipedia.org/wiki/Brain_Gym
http://www.biomedcentral.com/1756-0500/2/161/
http://www.ncbi.nlm.nih.gov/pubmed/11409618
http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivateboring-assholery/
Blog: http://www.katysays.com/about-this-blog-in-2013/, written December
29, 2012.
Blog: http://www.katysays.com/tree-bones/, written January 2, 2013.
http://news.sciencemag.org/physics/2011/11/leonardos-formula-explainswhy-trees-dont-splinter
Blog: http://www.katysays.com/ramblings-from-the-road/, written February
11, 2013.
Blog: http://www.katysays.com/belated-community-valentine/, written February 17, 2013.
Blog: http://www.katysays.com/ancestral-health-motivation-matters/, written
April 25, 2013.
Blog: http://www.katysays.com/junk-food-walking/, written April 26, 2013.
alignment matters study guide
48
Blog: http://www.katysays.com/proof/, written April 30, 2013.
Blog: http://www.katysays.com/thanks-for-the-mammaries/, written May 9,
2013.
http://newscenter.berkeley.edu/2012/12/17/malignant-breast-cells-grow-normally-when-compressed/
http://www.ted.com/talks/mina_bissell_experiments_that_point_to_a_new_
understanding_of_cancer.html
http://jcb.rupress.org/content/128/6/1111.full.pdf
http://www.ncbi.nlm.nih.gov/pubmed/14996437
http://www.ncbi.nlm.nih.gov/pubmed/20843503
Blog: http://www.katysays.com/o-a-w-t-f/, written May 24, 2013.
http://www.hopkinsmedicine.org/news/media/releases/osteoarthritis_progression_
halted_in_mice
Blog: http://www.katysays.com/gadget-geek/, written June 10, 2013.
Blog: http://www.katysays.com/a-wee-problem-with-crossfit/, written June 26,
2013.
http://www.youtube.com/watch?v=UKzq1upNIgU&feature=youtu.be
Blog: http://en.wikipedia.org/wiki/Richard_Feynman, written July 15, 2013.
http://alignmentmatrix.com/mechanome-going-beyond-genome/
http://www.fasciafreedomfighters.com/katy-bowman-interview/
Blog: http://www.katysays.com/dream-classroom/, written August 30, 2013.
http://www.katysays.com/its-the-great-load-lesson-charlie-brown/
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-
Chapter y o u r b o d y
thirteen t h e b i g p i c t u r e
Objectives
To understand that there is an operating muscle length necessary for optimal
body function.
To understand that optimal joint function requires an optimal flexibility and
stability; premature degeneration of a joint is the result of an imbalance that is
exacerbated and accelerated with poor alignment and movement frequencies.
Vocabulary
flexibility
stability
valsalva
glycogen
triglycerides
diaphragm
peristalsis
compensation
For Physical Practice
DVD: Fix Your Feet
DVD: When You Hurt All Over
DVD: Get Your Balance Back
DVD: Smart Digestion
DVD: Down There
DVD: Knees & Hips
DVD: When Your Doctor Prescribes Exercise
DVD: When You Can’t Breathe
DVD: Biomechanics for Strong Bones
Alignment Snacks: Adductor Madness
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
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Alignment Snacks: All Fo’ the Pelvic Flo’
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: No More Kegels
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
Quiz
1. What bearing does muscle length have on optimal body function in general?
2. Explain the valsalva maneuver and when it might be used.
3. Describe what is happening when a joint develops osteoarthritis. What makes
it better or worse?
Supplemental Material
Whole Body Alignment Course http://www.restorativeexercise.com/ Download 1st two hours of course for free
Podcast: http://balancedbites.com/2013/09/podcast-episode-106-special-guestkaty-bowman-of-aligned-and-well.html
Podcast: Old Habits Die Hard http://www.katysays.com/katy-radio/
http://www.wholeliving.com/136269/detoxifying-stretches-boost-your-immunity/@center/179721/yoga#61793
Blog: http://www.katysays.com/un-pimp-your-ride/, January 5, 2012.
Blog: http://www.katysays.com/resolution-check/, written January 17, 2012.,
Blog: http://www.katysays.com/katy-goes-big-pharma/, written January 25,
2012.
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http://www.footpainbook.com/
Blog: http://www.katysays.com/hypermobility/, written February 20, 2012.
Blog: http://www.katysays.com/free-fallin/, written March 1, 2012.
http://youtu.be/Eov7n2SRbr0
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March,
29, 2012.
Blog: http://www.katysays.com/side-effects/, written May 10, 2012.
Blog: http://www.katysays.com/anthropowhatchamacalit/, written May 14,
2012.
Blog: http://www.katysays.com/keep-on-truckin/, written May 16, 2012.
Blog: http://www.katysays.com/kickin-the-tires/, written May 21, 2012.
Blog: http://www.katysays.com/dont-be-a-stupid/, written May 23, 2012.
Blog: http://www.katysays.com/alignment-in-a-sentence/, written June 1, 2012.
Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012.
http://www.nytimes.com/2009/02/24/health/esn-colonoscopy-expert.
html?pagewanted=all&_r=0
Blog: http://www.katysays.com/your-butt-to-chair-ratio/, written July 19, 2012.
Blog: http://www.katysays.com/mama-baby-alignment/, written, July 25, 2012.
Blog: http://www.katysays.com/w-sitting/, written July 27, 2012.
Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
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Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012.
Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012.
Blog: http://www.katysays.com/weight-bearing-status/, written August 20,
2012.
Blog: http://www.katysays.com/a-sentence-and-a-link/, written September 4,
2012.
http://www.sciencedirect.com/science/article/pii/S0749379706005629
https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fingers/
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
Blog: http://www.katysays.com/biomechanists-wanted/, written September 6,
2012.
Blog: http://www.katysays.com/crap/, written September 14, 2012.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/
http://www.karger.com/Article/FullText/111727
Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19,
2011.
http://en.wikipedia.org/wiki/Brain_Gym
http://www.biomedcentral.com/1756-0500/2/161/
http://www.ncbi.nlm.nih.gov/pubmed/11409618
http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivateboring-assholery/
alignment matters study guide
53
Blog: http://www.katysays.com/head-bones-connected-to-the/, written November 12, 2012.
http://www.huffingtonpost.com/ann-brenoff/sitting-may-harmhealth_b_1199952.html
http://www.katysays.com/tree-bones/
http://news.sciencemag.org/physics/2011/11/leonardos-formula-explainswhy-trees-dont-splinter
Blog: http://www.katysays.com/not-really-the-paleo-diet/, written January 4,
2013.
http://www.amazon.com/Human-Machine-Dover-Anatomy-Artists/
dp/0486227073
http://www.pnas.org/content/early/2011/11/15/1113050108
http://news.discovery.com/human/evolution/jaw-size-human-diet-evolution-111122.htm
Blog:http://www.katysays.com/apple-boobs/, written January 10, 2013.
http://www.kathydettwyler.org/dettwyler.html
http://www.brianpalmerdds.com/bfeed_oralcavity.htm
Hunter-Gatherer Childhoods: Evolutionary, Developmental & Cultural Perspectives
Blog: http://www.katysays.com/katysays-road-map/, written March 18, 2013.
http://www.katysays.com/katy-radio/
http://www.restorativeexercise.com/whole-body-alignment-course/
Blog: http://www.katysays.com/foam-rolling/, written April 24, 2013.
http://youtu.be/piWGF489kE4
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https://www.yogatuneup.com/self-massage-therapy-balls-programs
http://www.meltmethod.com/
Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013.
http://youtu.be/904_CkMqkmo
http://youtu.be/x9biW4DUTrk
Blog: http://www.katysays.com/your-pillow-is-an-orthotic/, written August 19,
2013.
http://alignmentmatrix.com/mechanome-going-beyond-genome/
http://www.katysays.com/travel-notes/
http://www.katysays.com/its-the-great-load-lesson-charlie-brown/
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Chapter
fourteen m i n d m e c h a n i c s
Objectives
To better understand what it means “to have balance.”
To understand the impact the musculoskeletal system has on one’s proprioception.
Vocabulary
Vipassana meditation
proprioception
balance
objectivity
awareness
For Physical Practice
DVD: Fix Your Feet
DVD: When You Hurt All Over
DVD: Get Your Balance Back
DVD: Smart Digestion
DVD: Down There
DVD: Knees & Hips
DVD: When Your Doctor Prescribes Exercise
DVD: When You Can’t Breathe
DVD: Biomechanics for Strong Bones
Alignment Snacks: Adductor Madness
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
Alignment Snacks: All Fo’ the Pelvic Flo’
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Frankie Says: Relax the Psoas
alignment matters study guide
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Institute Course: No More Kegels
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
Balance Bootcamp: http://www.restorativeexercise.com/balance-bootcamp-akaproprioception-is-this-thing-on/
Quiz
1. Look over the Quick Tests 1 and 2 starting on page 327. Which of the two do
you find more challenging? Why?
2. What is the effect of tight muscles and stiff joints on the proprioceptive system?
Supplemental Material
http://www.goodreads.com/book/show/81744.A_User_s_Guide_to_the_Brain
http://www.katysays.com/wp-content/uploads/2010/03/vipassana-meditation.pdf
http://news.sciencemag.org/brain-behavior/2011/04/virtual-whiskers-probesense-touch
Blog: http://www.katysays.com/under-pressure-part-2/, written September 22,
2011.
http://www.sciencedirect.com/science/article/pii/S0002937896704477
http://journals.lww.com/greenjournal/Abstract/2003/02000/Characterization_of_the_Relationship_Between_Joint.21.aspx
Blog:http://www.katysays.com/postural-muscles-in-pdx/, written May 29,
2012.
Blog: http://www.katysays.com/chicken-head/, written July 30, 2012.
Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.
alignment matters study guide
57
Blog: http://www.katysays.com/a-baby-story-2/, written October 1, 2012.
Blog: http://www.katysays.com/how-you-get-there/, written October 11, 2012.
Blog: http://www.katysays.com/card-half-empty-or-full/, written December 9,
2012.
Blog: http://www.katysays.com/ramblings-from-the-road/, written February
11, 2013.
Blog: http://www.katysays.com/belated-community-valentine/, written February 17, 2013.
Blog: http://www.katysays.com/ancestral-health-motivation-matters/, written
April 25, 2013.
Blog: http://www.katysays.com/proof/, written April 30, 2013.
https://www.coursera.org/
Blog: http://www.katysays.com/a-wee-problem-with-crossfit/, written June 26,
2013.
http://www.youtube.com/watch?v=UKzq1upNIgU&feature=youtu.be
Blog: http://www.katysays.com/beyond-physical-alignment/, written September 5, 2013.
http://www.katysays.com/travel-notes/
http://www.katysays.com/its-the-great-load-lesson-charlie-brown/
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/
when you
Chapter m o t i vat i o n
fifteen n e e d a k i c k i n t h e pa n t s
Objectives
To understand the importance of novel movements on musculoskeletal and neurological systems and how the relate.
Vocabulary
motor unit
For Physical Practice
DVD: Fix Your Feet
DVD: When You Hurt All Over
DVD: Get Your Balance Back
DVD: Smart Digestion
DVD: Down There
DVD: Knees & Hips
DVD: When Your Doctor Prescribes Exercise
DVD: When You Can’t Breathe
DVD: Biomechanics for Strong Bones
Alignment Snacks: Adductor Madness
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
Alignment Snacks: All Fo’ the Pelvic Flo’
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: No More Kegels
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
alignment matters study guide
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Supplemental Material
http://www.enlightenednetworking.com/Audio%20Files/18-Nov_11-36.mp3
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March,
29, 2012.
Blog: http://www.katysays.com/first-hike/, written, June 7, 2012.
Blog: http://www.katysays.com/card-half-empty-or-full/, written December 9,
2012.
Blog: http://www.katysays.com/about-this-blog-in-2013/, written December
29, 2012.
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Chapter
sixteen m i s c e l l a n y
Objectives
To understand the relationship between sleep and body-repair time.
To understand how muscular contraction, both active and passive, affects circulation.
To understand the causes of osteoporosis, common locations where bone loss
develops, and why and what is done to treat it.
To understand what puts affluent cultures at such great risk for osteoarthritis.
Vocabulary
homeostasis
fascia
myofascial release
sternum
rotator cuff
trapezius
Occam’s Razor
turbulent flow
anthropologist
lymphatic system
gastrocnemius
soleus
humerus
ischial tuberosity
metabolism
hypertonicity
quadratus lumborum
osteoporosis
mechanoreceptor
varus
valgus
semantics
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osteoarthritis
For Physical Practice
DVD: Fix Your Feet
DVD: When You Hurt All Over
DVD: Get Your Balance Back
DVD: Smart Digestion
DVD: Down There
DVD: Knees & Hips
DVD: When Your Doctor Prescribes Exercise
DVD: When You Can’t Breathe
DVD: Biomechanics for Strong Bones
Alignment Snacks: Adductor Madness
Alignment Snacks: A Balanced Approach to Hip Strength
Alignment Snacks: All Around the Thighs We Go!
Alignment Snacks: All Fo’ the Pelvic Flo’
Alignment Snacks: Balance . . . with Lateral Hips
Alignment Snacks: Hips Don’t Lie - They Sit
Alignment Snacks: Leg Goes Forward; Leg Goes Back
Alignment Snacks: Frankie Says: Relax the Psoas
Institute Course: No More Kegels
Institute Course: Science of Psoas
Institute Course: Those Hard to Reach Areas
Quiz
1. Why doesn’t “spot treating” our bodies work?
2. Evaluate several common movements or positions. What makes the movement
active vs. passive?
3. What is the difference between a strain and a sprain?
4. What muscles make up the rotator cuff?
5. How are varicose veins created?
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6. What does an individual’s sites of bone loss say about the way they move?
9. What is the role of exercise and nutrition in the treatment of osteoporosis?
10. Where are the most common areas of bone loss in osteoporosis?
Supplemental Material
http://www.corefoods.com/?q=research
http://www.youtube.com/watch?v=_FtSP-tkSug
http://wholelivingdaily.wholeliving.com/2011/09/boost-immunity-with-aneasy-stretch.html
http://www.fitnessmagazine.com/health/body/pain-relief/walk-this-way4-ways-to-prevent-aches-pains/
http://www.ncbi.nlm.nih.gov/pubmed/20843503
http://doshaquiz.chopra.com/
Blog: http://www.katysays.com/you-dont-know-squat/, written June 2, 2010.
http://www.amazon.com/Headache-Pelvis-Expanded-Edition-Understanding/
dp/0972775552
https://arvigotherapy.com/
https://www.alignedandwell.com/shop/
http://www.restorativeexercise.com/ Download 1st two hours of course for
free
http://www.restorativeexercise.com/book-store/
http://www.youtube.com/watch?v=qcGPY4BMdlU&feature=youtu.be
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63
http://www.youtube.com/watch?v=TtQ-hW0_3Qg&feature=player_embedded#!
http://spinningbabies.com/
http://www.softstarshoes.com/
http://www.dailymail.co.uk/femail/article-2050182/Christian-Louboutin-shoes-popular-women.html?ito=feeds-newsxml)
http://youtu.be/7d9eCnBnfqU
http://www.ncbi.nlm.nih.gov/pubmed/7351971
Blog: http://www.katysays.com/welcome-to-costco-i-love-you/, written January 9, 2012.
Blog: http://www.katysays.com/cramping-your-neck-style/, written January
11, 2012.
Blog: http://www.katysays.com/a-note-to-human-resources/, written January
13, 2012.
http://www.ncbi.nlm.nih.gov/pubmed/19346988
http://aje.oxfordjournals.org/content/172/4/419.abstract
http://www.ncbi.nlm.nih.gov/pubmed/8347780
http://onlinelibrary.wiley.com/doi/10.1002/10970142(19930601)71:11%3C3620::AID-CNCR2820711125%3E3.0.CO%3b2-S/references
http://bjsm.bmj.com/content/43/2/81.extract
Blog: http://www.katysays.com/resolution-check/, written January 17, 2012.
Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012.
alignment matters study guide
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Blog: http://www.katysays.com/more-abcs/, written January 31, 2012.
http://link.springer.com/article/10.1007%2Fs001920170090
http://youtu.be/hnCxQGceTQU
Blog: http://www.katysays.com/my-trip-to-utah/, written February 13, 2012.
Blog: http://www.katysays.com/hypermobility/, written February 20, 2012.
Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March,
29, 2012.
Blog: http://www.katysays.com/anthropowhatchamacalit/, written May 14,
2012.
Blog: http://www.katysays.com/dont-be-a-stupid/, written May 23, 2012.
Blog: http://www.katysays.com/alignment-in-a-sentence/, written June 1, 2012.
Blog: http://www.katysays.com/first-hike/, written, June 7, 2012.
Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012.
http://www.nytimes.com/2009/02/24/health/esn-colonoscopy-expert.
html?pagewanted=all&_r=0
Blog: http://www.katysays.com/a-sentence-and-a-link/, written September 4,
2012.
http://www.sciencedirect.com/science/article/pii/S0749379706005629
https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fingers/
Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.
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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/
http://www.karger.com/Article/FullText/111727
Blog: http://www.katysays.com/tongue-exercise/, written, July 2, 2012.
Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012.
Blog: http://www.katysays.com/biomechanists-wanted/, written September 6,
2012.
Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19,
2011.
http://en.wikipedia.org/wiki/Brain_Gym
http://www.biomedcentral.com/1756-0500/2/161/
http://www.ncbi.nlm.nih.gov/pubmed/11409618
http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivateboring-assholery/
Blog: http://www.katysays.com/about-this-blog-in-2013/, written December
29, 2012.
Blog: http://www.katysays.com/37/, written March 4, 2013.
http://www.restorativeexercise.com/thes3me2/
Blog: http://www.katysays.com/political-science-part-1/, written July 11, 2013.
http://en.wikipedia.org/wiki/Richard_Feynman
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