Superficial Front Line – a good reason to return to your inner gymnast

 The second “anatomy train” to discuss is the superficial front line (SFL). To complement the superficial back line, this line is created on the front sides of our bodies and runs from the top of our toes to the base of our skull behind our ears, the mastoid processes. This line is a bit more difficult to define on true “anatomy trains” terms because of a break in the true fascial continuity. This is going to be referred as a derailment in the tracks of the SFL which occurs between the muscles of the quadriceps, sartorius and tensor fasciae latae (TFL) and the rectus abdominus (the abs which create the 6 pack in the simplest terms). The tension created in the SFL tends to create pull our bodies downward unlike the SBL which pulls our bodies upward.

The tracks of the SFL cross:

1. toe extensors

2. patellar tendon (fascia which crosses the knee cap)

3. Quadriceps

4. rectus abdominis

5. sternalis/sternochondral fascia (this begins at the 5^th rib)

6. sternocleidomastoid (large rope like muscles in the front of the neck)

7. Fascia of the scalp (think of those weird looking head massagers, release of this fascia is what sometimes feels so good)

If your SFL is too tight you will demonstrate a posture with:

1. increased dorsiflexion – the space from the shin to the foot is smaller, tightness when pointing your toes

2. hyperextension of the knees

3. a pelvis that is tilted and shifted forward – your pelvis bones of the tops of your hips and pulled forward, closer to your thighs

4. ribs in the front of your body do not expand well with breathing and your breathing becomes restricted

5. forward head posture

Ask someone to take a picture of you from the side to see if you demonstrate any of these resistrictions.

With all these areas of tightness, the body tends to be pulled into flexion, Have you ever stretched and felt that large pull of tension along your abdominals? Or a tall kneeling position on your knees is difficult because your chest wants to round and hip move backwards?

So what is the most extreme stretch for the SFL? A BACKBEND – with your weight on your toes!

So regardless of your age, the SFL gives us all permission to want to return to our inner gymnast and hang backwards, letting our shins, thighs, abs and neck stretch! There are always modifications and ways to make this stretch more comfortable for each individual, but heck... start creating movement you used when we were children and release the tension of the superficial front line! If you have any more questions, please post a comment or email me at: lauren@balancegym.com.

Next up.... The lateral line

Since I started at Balance Gym, I have had the pleasure to work with members of the Kalorama community. This group is made of ladies who are devoted to their physical fitness and to maintaining a healthy and injury free lifestyle as they journey through their 65+ years of age.

They asked for Pilates and so we gave it to them!! Every Tuesday and Friday, we gather for 9:30-10:30 am, spend a couple minutes catching up on what is happening in everyone's lives, and then we begin our session together. We use a combination of mat exercises, magic circle exercises, band exercises applying Pilates based principles to create a strong foundation for the body to move freely and postural control for balance. I see several great highlights in our 2 months together already -

1. COMMUNITY - this class is a group of women, working together for a common goal, and that is fitness. They also keep tabs on each other and if someone couldnt't attend they know why

2. BREATHING - we focus on breathing with all exercises, as a physical therapist, I see as we age more tension created upwards towards the head and neck and rigidity in the spine and ribs due to poor breathing. As Joseph Pilates said,   "Breathing is the first act of life, and the last. Our very life depends on it ".

3. CONTROL - the ladies has a new sense of control and body awareness. This is extremely important in fall prevention. After two weeks, one woman told me she lost her balance on the stairs, but thinks the class and her new body awareness was able to stop her from falling.

4. MENTAL AND PERSONAL GAINS - as the women get stronger and increase their mobility, they also appear happier, more dedicated and see this in themselves and eachother. The other day we were performing a standing balance activity and one woman looks at the other and states, "I have never seen you stand so tall before! You look great!". The other woman responds, "Really? That is why I am here, to change old habits and be taller again!"

Kudos to the women Kalorama! They inspire me every Tuesday and Friday!

So today I was on Capitol Hill, speaking to the senators and congressmen from VA on behalf of the American College of Rheumatology. This is my fourth year attending the event as a patient advocate and as a health care provider. I was diagnosed with juvenile rheumatoid arthritis when I was 14 years old and if it was not for new therapeutic drugs (in my case, Enbrel) and access to care to rheumatologists, I would be a disabled 28 year old - no sports, no marathons, no physical therapy, etc etc....

Every year, it is very empowering to go to the Hill and see Americans from all over the US coming to lobby and inform Congress on matters that are specific to them, some years it does not feel as promising as others for health care. For example, last year the stimulus bill was on everyones desk so health care was not on their minds.

Today, however, was surprising. I thought that every office would stare at us bored for our 10-15 min with them, but the health care advisors were attentive and ready to continue to work towards finding an answer, regardless of political party. I told my story, which usually takes the angle of maintaining growth in arthritis research and access to specialists and drugs to prevent disability, so those suffering from arthritis can be active members of our society and continue to be tax-payers and not one of those that tax-payers have to pay for due to the nations leading disabling conditions....arthritis.

So what did I take away from today, email, write and call your governement representatives on your stance on health care - word has it the House will vote on Saturday on the Health Care Reform bill...so you have 4 days to take 10 minutes to speak your voice, and I say that regardless of what platform you have or believe in!

Also get to know your senator and Representative...many go home every weekend from DC...I sat with a long-time family friend and the Representative from my district in Rockford, IL, Don Manzullo, for 40 minutes today over lunch, we chatted about home, school, careers, family, relationships, and of course health care.... :)

Definitely all worth taking the day to be a voice on matters I believe in for myself and my patients!!!