Beyond the Core
to Whole Body
by Carolyn Richardson PhD
gravityfit.com
gravityfit.com
GravityFit:
Beyond the Core
to Whole Body
Carolyn Richardson PhD
GRAVITYFIT: BEYOND THE CORE TO WHOLE BODY
Beyond the Core to Whole Body
ISBN: 978-0-9806382-1-9
Copyright © GravityFit Pty Ltd 2014
All rights reserved. No part of this publication may be reproduced, stored in
a retrieval system, or transmitted in any form or by any means, electronic,
mechanical, photocopying, recording or otherwise, without the prior written
permission of the publisher.
Copyright © GravityFit Pty Ltd 2014. All rights reserved.
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Preface
Low back pain is an increasing problem in modern
society. During the 1990s and early 2000s, our
Physiotherapy Research Team at the University
of Queensland developed effective diagnosis and
treatment strategies for the rehabilitation of low
back pain. The focus of this ‘Motor Control’ exercise
approach was to use specific exercise techniques to activate and
facilitate the Core muscles, so that they could function as a single unit
to stabilise and protect the lumbo-pelvic region.
Over the years, attempts have been made by others in the health field
to transfer these ‘rehabilitation’ techniques to more general exercise
programs to increase athletic performance and prevent conditions such
as low back injury and other musculo-skeletal injuries in sport.
As a result, many different types of abdominal ‘bracing’ manoeuvres
have been developed. Unfortunately these techniques have, in general,
been ineffective and unsuccessful in preventing low back pain and other
musculo-skeletal conditions in the active population.
The unprecedented increases in ‘musculo-skeletal’ healthcare costs
occurring in the 21st century have been caused, not only through people
becoming sedentary and overweight, but equally by many very active
and otherwise healthy individuals, who, unknowingly, are not using the
most appropriate methods of exercise to prevent these conditions.
The GravityFit Exercise Model (GFEM) has been developed to explain
and guide the process of improving bone and joint health for the whole
body and maximising overall muscle performance.
The GFEM was based on Space (microgravity) research which showed us
that being in a ‘weightless’ environment (with no gravity), people can
exercise vigorously every day and still experience deterioration in their
muscle, joint and bone health (including muscle wasting, low back pain
and osteoporosis).
i
From further research on the neuroplasticity (ie changing function)
of the nervous system, which occurs when the body loses the feel
(or ‘sensory’ effect) of gravity, it has been possible to develop a new
paradigm for the process of joint degeneration and pain. The GFEM is
based on this paradigm and aims to reverse the muscle imbalance and
changes to the nervous system caused by a loss of Gravity Sensory
Information to the body.
The GFEM promotes muscle, joint and bone health and extends the
Core Stability concept to the whole body. More specifically, the GFEM
is designed to develop strong bones as well as strong, fatigue-resistant
muscles to support and stabilise the spine and other joints and enhance
overall muscle performance. It therefore aims to prevent injury and
other painful conditions that occur with age and living each day with the
forces of gravity.
This book provides a general introduction to GravityFit and forms part of
a wider educational program devised to reduce the incidence of chronic
musculoskeletal conditions, improve community health and improve
overall physical performance. It explains the development of the GFEM
and its underlying principles and then gives specific examples and practical
advice on taking responsibility for your own musculoskeletal health and
becoming GravityFit (including the GravityFit Walking Program).
Education on the GravityFit Exercise Model and the benefits of
GravityFit will be disseminated throughout the community – visit the
GravityFit website at www.gravityfit.com to find more information
regarding our education and training programs.
I hope you enjoy learning about the GravityFit Exercise Model on your
way to being fit for Gravity Fit for life.
Carolyn Richardson
ii
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Acknowledgements
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The GravityFit Exercise Model was developed over many years, starting
with my PhD in 1987 (UQ) which studied exercise in relation to Gravity
and the ‘sensory effects’ of Gravity on human muscle function.
For this, special thanks to Professor Margaret Bullock, my mentor
and PhD supervisor; Associate Professor Yvonne Burns and Professor
Vladimir Janda, for guiding me with their extraordinary knowledge of the
human sensory-motor system; and Prue Galley who encouraged me to
do my PhD, when it was not common in Physiotherapy.
The development of new exercises for Low Back Pain resulted in
the text: Richardson CA, Hodges PW, Hides JA (2004). Therapeutic
Exercise for Lumbopelvic Stabilisation: A Motor Control Approach for
the Treatment and Prevention of Low Back Pain, 2nd edn. Edinburgh:
Churchill Livingstone
For this, special thanks to Professor Julie Hides and Professor Paul
Hodges; past PhD students, Joseph Ng, Ruth Sapsford, Sally Hess, Alison
Grimaldi, Daniel Belavy, Soraya Pirouzi, Joanne Bullock-Saxton, Gwen
Jull, Kevin Sims; and members of the UQ Joint Stability Research Team,
Rowena Toppenberg, Quenton Scott, Sue Roll, Helen Flemming, Linda
Blackwell, Chris Hamilton and Warren Stanton.
Space Research with the European Space Agency (ESA) allowed us to
demonstrate the importance of Gravity for human health, by studying
human muscle function when the effects of Gravity were removed
(i.e. microgravity).
For this, special thanks to:
l
Professor Chris Snijders of the Netherlands, for his wonderful,
innovative Biomechanical research and for including me in ESA’s
Topical Team of International researchers studying Low Back Pain
in Astronauts;
l
Benny Elmann-Larson for providing the incentive for us to become
involved in Space Research;
iii
l
Dr Daniel Belavy, my former student, for his mastery of research
measurement techniques and continuing involvement in ESA’s Space
research program; and
l
Dr Steve Wilson, our brilliant Biomedical engineer.
Most importantly, thanks to my good friend and colleague, Dr Julie
Hides, who has changed the rehabilitation of low back pain with the
introduction to the world of real-time ultrasound in therapeutic exercise,
and whose research is continuing to lead the world in the management
of low back pain.
And finally, a special thanks to Shane Watson, for helping to put this
book together.
iv
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Table of Contents
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PART 1: The GravityFit Exercise Model
1
1. Gravity and your Health
1
Introduction The role of muscles in gravity
1
2
2. The Antigravity Muscle System:
Countering the Effects of Gravity
4
Movement muscles Antigravity muscles
Antigravity Kinetic Chains (AKCs)
The Spinal AKC
The Stable Core
3. Gravity Sensory Information:
Optimising the Antigravity Muscle System
5
6
7
9
11
12
Gravity Sensory Information (GSI)
12
4. A new paradigm: How decreasing GSI
causes joint degeneration and pain
17
Situations, exercises and activities
on Earth that decrease GSI
Muscle Imbalance and Gravity Related
Medical Conditions (GRMCs)
Process of Joint Degeneration and Pain
The Basis of the GravityFit Exercise Model (GFEM)
5. The GravityFit Exercise Model (GFEM)
GravityFit Exercise Model (GFEM)
Elements of the GravityFit Exercise Model
17
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25
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PART 2: Applying the GFEM in Practical Ways
to Improve your Core Body Strength 29
1. Maintaining a Strong and Stable Spine
30
v
A. Maintaining the Neutral Spine Position B. Maintaining the Stable Core
The Antigravity Postural Cue
2.Lifestyle Activities and Exercises
to improve your Core Body Strength
Spinal AKC and Stable Core Activities
(1) Standing Upright
(2) Sitting Upright
(3) Sitting Leaning Forward
(4) Standing Leaning Forward
Increasing GSI for the Spinal AKC and Stable Core
Spinal AKC, Stable Core and lower limb
akc Activities
(1) Walking
(2) Getting in and out of low chair
(3) Lowering the body towards the ground
(4) Climbing activities
Increasing GSI for the Spinal AKC, Stable Core
and Lower Limb AKC
Spinal AKC, Stable Core and UPPER limb
akc Activities
(1) Pushing down activities
(2) Pushing forward activities
(3) Pushing up activities
Increasing GSI for the Spinal AKC, Stable Core
and Upper Limb AKC
3. The GravityFit Walking Program
The Program Steps
APPENDIX 1: About the Founder
vi
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Part 1: The GravityFit Exercise Model
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1. Gravity and your Health
Introduction
With increasing community understanding that being overweight and
sedentary is closely linked to disorders such as cardiovascular disease
and diabetes, most people realise that regular physical activity and
general exercise are essential for health and wellness.
However, just being active is not enough to prevent other types of
medical conditions, particularly those related to bone and joint health.
In fact, conditions such as chronic low back pain, osteoporosis (a loss
of bone density and strength) and osteoarthritis (deterioration of
joints such as the hips and knees) are increasing at such a rate in the
industrialised world that the World Health Organisation designated the
years 2000 – 2010 as the Bone and Joint Decade and has now continued
this initiative indefinitely.
The GravityFit Exercise Model (GFEM) is a new exercise concept
based on Space research to optimise bone and joint health as well as
providing excellence in physical performance. It focusses on improving
Core Body Strength, which ensures strong bones, stable joints and
a co-ordinated muscle system to support our bodies against the
compressive force of Gravity. It was developed by Professor Carolyn
Richardson who pioneered the Core Stability concept which is now the
foundation of modern exercise training (see Appendix 1 for further details
on Professor Richardson).
The GFEM takes Core Stability to the next level through sensory
feedback and postural awareness focussing on whole body well being.
This is accomplished by activating the Anti-Gravity muscles through
three Anti-Gravity Kinetic Chains which are interlinked through the
central Stable Core. This significantly enhances stability of joints and
strength of bones as well as minimising risk of injury and improving
overall muscle performance.
1
Part 1 of this book outlines the key principles behind the new exercise
model and provides an understanding of how:
l
muscles work in Gravity and the Anti-Gravity Muscle System;
l
joint stability is optimised in Anti-Gravity Kinetic Chains;
l
muscle imbalances occur causing Gravity Related Medical
Conditions; and
l
the GFEM guides the process of restoring muscle balance and
joint stability.
In Part 2, we apply the GFEM principles in practical ways and explain how
to activate and strengthen your Anti-Gravity muscles to improve Core
Body Strength. Part 2 also introduces the GravityFit Walking Program
designed to activate your Core muscles and strengthen your low back
and spine while you walk.
The role of muscles in gravity
In simple terms, Gravity is the force responsible for
‘keeping our feet on the ground’ – imagine Gravity
as a giant magnet drawing us towards the
centre of the Earth.
An understanding of the effect of Gravity
on our bodies emerged from observations
of astronauts on the International Space
Station, where Gravity is not present. In this
zero Gravity or ‘microgravity’ environment,
there is no such thing as body weight – the body
floats and heavy objects seem as light as a feather.
This illustrates the most obvious effect of Gravity on Earth – it gives
us body weight. Because we have to lift and support our body weight
in Gravity, we have developed a unique musculoskeletal system with
strong bones, as well as a strong and co-ordinated system of muscles.
When working optimally, this system of muscles allows us to easily lift
our body weight and protects the joints of our body from injury. When
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this muscle system is not working optimally, we find it difficult to lift
our body weight (e.g. walk up stairs) and we can suffer from chronic joint
pain and disability.
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Below are some common examples of activities where, with an
inadequate muscle system, Gravity can cause damage to our joints
leading to painful symptoms.
1.Sitting for long periods of time without a back support (e.g. at
a computer)
In this position, the downward push of Gravity
is likely to cause the spine to go into poor
‘slumped’ postures. These kinds of poor
postures are known to lead to low back pain,
neck pain and stiffness, and shoulder pain.
2.Lifting heavy objects the wrong way
Gravity not only gives weight to our bodies, it also
gives weight to the everyday objects that we lift
or carry. Lifting heavy objects the wrong way puts
a huge strain on the low back and is likely to cause
acute and chronic low back pain. A lifetime of poor
lifting habits will contribute to painful osteoarthritis
from joint wear and tear.
3.Running on hard surfaces
In running and jumping activities, Gravity gives
you body weight which is met with an ‘equal and
opposite’ force (called a ground reaction force) as
the heel of the foot hits the ground. This is high impact
and jarring. This situation can easily cause heel soreness, shin splints,
ankle injuries, knee and hip problems, even back pain. Running on hard
surfaces with inadequate foot support can be especially harmful.
You can see, therefore, that Gravity can be responsible for chronic
injuries to bones and joints particularly when our bodies (and more
particularly our muscles) are not working optimally.
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2. The Anti-Gravity Muscle System:
Countering the Effects of Gravity
Another way to think of the effect of Gravity is like a giant sandwich
toaster with us (the ‘human sandwich’) being compressed between two
horizontal plates.
In this analogy, the
top plate of the toaster
represents the invisible force
of Gravity pushing us down
to the Earth’s surface. The
bottom plate represents
the ground or surface we
walk on.
This concept of Gravity makes us realise that strong bones and a strong,
co-ordinated muscle system are necessary on Earth to counteract the
force of Gravity.
If we moved to the Space Station or another planet with no Gravity, we
would not require strong bones and muscles to support our body and
importantly, they would slowly deteriorate.
So, while living in Space without the burden of body weight might be
pleasant, if you stayed there for long enough it would become difficult
to ever return to Earth. While away from
Gravity, changes would occur to your bones
and muscles and on your return, Gravity
would compress your ‘unstable’ joints
– especially the spine – like a sandwich
in a toaster and your body would not
be supported.
Many people, especially in modern societies, do not realize how
important Gravity is for maintaining musculoskeletal health. They often
‘give in’ to the invisible force of Gravity and allow it to push their body
into a more slumped posture.
4
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The good news is we do have some control over how bent over we become
during our lives. Using the co-ordinated action of our unique muscle
system, we can push our joints in an upwards direction, standing up
against the compressive force of Gravity and with more upright posture.
To better understand how we hold our bodies upright in Gravity it is
important to be familiar with the different types of muscles in our body.
The muscles in our body form basically two groups – the Movement
muscles and the Anti-Gravity muscles – and each has a specialised
function and anatomical form. These two muscle groups need to
properly work together to maintain healthy bones and joints.
Movement muscles
Movement muscles make up about half the body’s skeletal muscles.
They are long and streamlined, crossing over several joints (i.e. ‘multijoint’ muscles) and are responsible for efficiently moving the spine and
limbs of the body.
They are not designed to stabilise joints, but rather they work best in
groups to do fast and repetitive muscle work.
Movement muscles often get tight – they are the ones we commonly
feel the need to stretch after hard work, sporting activities or
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prolonged static postures. You may have seen athletes doing these
common stretches:
C
A
B
Position A is the stretch for the thigh muscle, Position B aims to stretch
the hamstrings, while position C is a stretch for the calf muscle.
These long movement muscles are neither deep nor close to the joints
and, therefore, are not well designed to protect the joints lying underneath
them from the high joint forces that can occur with movement.
Anti-Gravity muscles
While half of the muscles of our body are Movement muscles, the other
half are Anti-Gravity (or ‘against Gravity’) muscles. These muscles have
the role of constantly “pushing” the plates of our imaginary sandwich
toaster apart, to counteract the force of Gravity and prevent our body
becoming bent over.
These Anti-Gravity muscles form the ‘Anti-Gravity Muscle System’ and
are specifically designed to keep us upright, allow us to lift and move
our body weight safely, protect our joints from injury and keep our
bones strong.
To cope with Gravity forces and help protect the joints from injury, our
Anti-Gravity muscles have a specialised anatomical form. These muscles
are usually deep (i.e. close to the joint) and cross over one joint or only
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one part of the spine. This makes them capable of holding and
supporting single joints or a single region of the spine.
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The Anti-Gravity muscles work in co-ordinated groups to push the bony
skeleton upwards and make our body ‘push-up’ against Gravity.
This co-ordinated pattern of muscle action is called an ‘Anti-Gravity
Kinetic Chain’ (or ‘AKC’).
Anti-Gravity Kinetic Chains (AKCs)
The Anti-Gravity Muscle System is made up of three separate
Anti-Gravity Kinetic Chains (AKCs) – the Spinal AKC, the
Upper Limb AKC and the Lower Limb AKC.
To better understand
this concept, see the
diagram below of the
Lower Limb AKC.
A
B
C
This position with the knees and hip bent (A) uses particular AntiGravity muscles behind the hip, in front of the knee, and behind the
ankle (B) to work as a lever system to ‘push-up’ against and counteract
the force of Gravity. This system also allows the co-ordinated ‘spring-like
action’ of the Anti-Gravity muscles (C) to cushion the effects of Gravity
on the lower limb joints.
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This mechanical lever system and spring-like action of the AKCs can be
illustrated for the other AKCs:
Spinal AKC
Upper Limb AKC
By working in mechanical lever systems, the Anti-Gravity muscles control
the weight of the body in Gravity through the three AKCs. The Anti-Gravity
muscles behave like small motors to move each joint within the AKC and
provide some dampening of axial force running through the AKCs.
The AKCs are therefore responsible for:
l
pushing the body up to counteract the compressive force of Gravity;
l
holding the body position steady in Gravity; and
l
controlling the lowering of body weight in Gravity (e.g. so you can
carefully lower yourself into a chair rather than ‘free fall’ into it).
These three separate AKCs all interconnect
through the Stable Core located in the centre
of the body. The Stable Core is formed by the
most important deep Anti-Gravity muscles in the
body, the Core muscles. It becomes the common
central support for the integration of all three AKCs.
This deep group of Core muscles is responsible
for holding the centre of the body (i.e. the lumbopelvic region) stabilised and strong to cope with the
compressive forces of Gravity.
8
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A properly functioning Spinal AKC, together with the Stable Core, provide
a strong frame for the operation of the Upper Limb AKC and Lower Limb
AKC. Therefore, the function of the Upper and Lower Limb AKCs rely on
the healthy function of the Spinal AKC and the Stable Core.
The Spinal AKC
The bones of the upright spine have surprisingly little stability without
muscles. It is the co-ordination of the Anti-Gravity muscles of the Spinal
AKC – on both sides of the spine, neck and pelvis – which holds the spine
stable and ‘pushes it up’ against Gravity.
The vulnerability of the human spine to injury in Gravity is more readily
understood if we compare the support of our spine and pelvis with that
of apes. Apes can walk on two legs but generally remain in a rounded or
bent posture, so that they can also use their knuckles on the ground for
weightbearing i.e. to support their body against Gravity.
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As humans do not use their upper limbs to support their weight,
the human spine itself needs to be strong enough to do this. So in
comparison to apes, we need a very strong and stable spine, to maintain
an upright posture in Gravity as well as to support the many joints of the
spine during a wide range of functional movements.
Our spine must cope with:
l
the constant vertical force of Gravity running through the top of
our heads;
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the high forces on the spine during all types of bending, lifting,
pulling and pushing activities; and
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the very high ‘impact’ forces which send shock waves up our whole
body when our heels strike the ground e.g. during walking and
jogging activities.
It is the specific Anti-Gravity muscles around the spine (within the
Spinal AKC) that provide the ability to maintain the upright posture in
humans and help minimise the impact of these forces on the spine.
Functional twisting and bending movements can
be performed by the Movement muscles of the
trunk; however, these Movement muscles offer
very little stabilising support to the trunk. We
need to rely on the independent function of the
Spinal AKC to support and protect the spine.
The Spinal AKC is required to:
10
l
align the head on top of the spine in good
postural form (i.e. with the ear in line with
shoulder joint and hip joint when viewed
from the side);
l
maintain the three spinal curves (i.e the
Neutral Spine Position) to withstand vertical
stress and allow the spine to function like a
long spring;
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l
strengthen the connection between the pelvis and the lower limbs
during various movement and bending activities; and
l
provide a stable frame, together with the Stable Core, for the
operation of the Upper Limb AKC and Lower Limb AKC.
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The Stable Core
The Stable Core plays a crucial role in the healthy function of all three
Anti-Gravity Kinetic Chains, particularly the Spinal AKC.
The Stable Core stabilises the Spinal AKC in weightbearing exercise.
Forces passing through the Spinal AKC and the other AKCs meet, and
need to be controlled, at the Stable Core.
The ‘Core’ can be described as a cylinder of muscles forming a wide
muscular corset around the low back and pelvis and continuing around
the abdomen (known as the “Deep Muscle Corset”).
When the Core muscles are activated, the Deep Muscle Corset contracts
and tightens. Well toned and properly working Core muscles allow the
Deep Muscle Corset to act like a wide rubber band around the abdomen
and low back. This muscle action specifically stabilises the low back and
pelvis and stabilises or ‘anchors’ the base of the Spinal AKC.
Details of how to activate and strengthen the Spinal AKC and the Stable
Core to support and strengthen the spine, low back and pelvis are
described in Part 2 of this book.
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3. Gravity Sensory Information:
Optimising the Anti-Gravity Muscle System
Serious problems caused by deterioration of muscles, joints and bones
can occur when humans are exposed to low Gravity situations (e.g.
with astronauts in microgravity). In such low Gravity situations, it is
the loss of Gravity Sensory Information (GSI) which is responsible for
this deterioration.
The GravityFit Exercise Model is based on the principle that by gradually
increasing GSI to the three AKCs, this process of joint degeneration can
be reversed to restore joint stability.
In order to understand the GravityFit Exercise Model, it is necessary
to understand GSI, how the sensory system of the body detects and
responds to Gravity and how it is responsible for optimising the function
of the Anti-Gravity muscles.
Gravity Sensory Information (GSI)
To explain GSI and its importance, we will use the specific example of
the Anti-Gravity muscles of the lower limb.
When we walk, particularly on uneven surfaces, there is a tendency for
the joints of the lower limb (and the joints of the connected pelvis and
spine) to slip and slide in unwanted directions. Over time, the joints
and structures around the joint (e.g. ligaments) can start to wear out.
This process of ‘wear and tear’ often leads to inflammation, instability
and pain.
To minimise the slipping and sliding, humans have a specific sensory
system, designed to increase the ‘tone’ of the Anti-Gravity muscles in
the Lower Limb AKC where required. The sensory system works with
Anti-Gravity muscles to perform the following functions to help protect
the joints from wear and tear:
l
12
Increase awareness of the position (alignment) of the joints,
especially the spine and pelvis (A, following page);
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A
B
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C
l
Increase co-contraction of the deep Anti-Gravity muscles
surrounding a joint, especially the Core muscles – to stop the joints
‘slipping and sliding’ during movement (B, above); and
l
Increase ‘tone’ (or stiffness) of the Anti-Gravity muscles so that they
can work like stiff springs, acting like shock absorbers to dampen
the high forces on the joints caused by Gravity (C, above).
The sensory system is also responsible for the same ‘protective’
functions in the other AKCs.
Spinal AKC
A
B
C
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A
Upper Limb AKC
B
C
The human body has special sensors in the joints and muscles called
“sensory receptors” which detect that the joints are being disturbed by
Gravity forces and are being subjected to ‘slipping and sliding’. These
disturbances (and the signals created) are known collectively as Gravity
Sensory Information (GSI).
The main concentrations of these sensory receptors which register GSI,
lie within the lumbo-pelvic region, including its deep Core muscles, and
where the deep Anti-Gravity muscles hold up the arches of the feet.
GSI is picked up by these sensory receptors and the sensory system relays
information to the Central Nervous System (CNS) about the muscle
activation required to counteract the disturbance. The CNS then sends
messages to increase tone (or stiffness) of the Anti-Gravity muscles of the
AKCs to stabilise the relevant joints, and to increase the co-contraction
of the Anti-Gravity muscles to stop the joints slipping and sliding.
14
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At the same time as messages are sent to increase the function of
the Anti-Gravity muscles, the CNS sends messages to relax the often
already highly toned and tight Movement muscles. This feature corrects
the balance between Movement muscles and Anti-Gravity muscles
which must be achieved (as described in more detail later).
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The process of maximising Anti-Gravity
Muscle activation with GSI
G S I (G
ravity
Senso
ry
Inform
High
concentration
of sensory
receptors
ation)
GSI
ion)
mat
nfor
ry I
enso
ity S
CNS
(Brain and Spinal Cord)
v
(Gra
The CNS increases
the tone of the
Anti-Gravity Muscles
which then push
and hold the entire
kinetic chain up like
a stiff spring
i.e. good posture
15
This increased Anti-Gravity muscle action also leads to an increase in
bone density – therefore, increased Anti-Gravity muscle function also
keeps the bones strong.
So, in review, the detection of disturbances or changes in Gravity related
forces triggers the body’s sensory receptors. The sensory receptors
detect this as GSI, which is relayed to the CNS triggering:
16
l
An increase in tone of the stabilising Anti-Gravity muscles of the AKCs;
l
A reduction in activity (relaxation) of the Movement muscles;
l
Increased awareness of the position (or alignment) of our joints
and limbs;
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Messages that lead to increased bone density; and
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Co-ordination of action across the Anti-Gravity Muscle System.
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4.A new paradigm: How decreasing
GSI causes joint degeneration and pain
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It has been through Space research that a new paradigm has been
devised to explain how reduced GSI on Earth can cause deterioration in
muscles, joints and bones.
It has been the total absence of GSI in Space that has allowed scientists
to discover what happens to the nervous system when Gravity is
removed. When a person is floating in microgravity (Space), there are
no disturbances caused by Gravity, and therefore no GSI reaching the
sensory receptors.
Where there is no GSI and no need for the Anti-Gravity muscles to
counteract the forces of Gravity, the nervous system automatically
adjusts to the reduced requirement for activation of the AntiGravity muscles. Through a natural physiological process known as
‘neuroplasticity’ of the nervous system, this adjustment leads to
reduced Anti-Gravity muscle function and decreased bone strength.
It is not just in Space where problems can occur - there are many
situations on Earth that cause a reduction of GSI to the body and the
associated reduced requirement for Anti-Gravity muscle function.
Situations, exercises and activities on Earth
that decrease GSI
While people travelling in Space (or in
simulated microgravity) may experience
significant loss of Anti-Gravity muscle
function within one week, there are
many different situations, exercises
and activities on Earth which gradually
reduce GSI and Anti-Gravity muscle
function over time.
Even though the changes may occur more slowly than in Space (e.g. over
several years), they are similarly detrimental to your health.
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1.Low Gravity activities
Low Gravity activities are often associated with humans ‘giving in’ to
the invisible force of Gravity, leading to reduced GSI and decreased
Anti‑Gravity function.
The following are examples of low Gravity situations
or activities:
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Sedentary lifestyles;
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Extended bedrest (e.g. in hospital);
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Habitual poor posture, especially spending time in
‘slumped’ sitting or standing postures; and
l
Using robots and machines to carry out the Anti-Gravity
muscle work involved with lifting or moving (e.g.
escalators, lifts, trolleys).
Technological advances generally mean that people in
modern societies are doing less physical work and are
gradually losing Anti-Gravity strength and joint stability. The
less we do, the easier we succumb to injury!
2.Avoiding the natural environment
Due to changes in the way we live our daily lives, people in modern
societies have increasingly less contact with the natural environment.
The following are examples of how these changes lead to a reduction
in GSI:
18
l
Less walking as a means of transport;
l
More walking on cement paths or other hard surfaces and less
walking on ‘giving’ or ‘sliding’ surfaces with no bounce (e.g. soft
grass or sand);
l
Less walking up or across gradual slopes;
l
Less walking with bare feet to feel ground variations; and
l
Fewer pushing and lifting activities.
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3. Fast ballistic movements
There is evidence that Anti-Gravity muscle activity is reduced and
activity of the Movement muscles is dramatically increased when
performing fast, repetitive ballistic activities – for example, activities
such as:
l
riding an exercise bike or other cycling activities over long periods,
especially at high speeds;
l
activities and sports involving fast, ‘swinging’ movements of the
arms (e.g. tennis, golf);
l
repetitive running and jumping activities on a bouncing surface (e.g.
trampolining); and
l
swimming for long periods (where your feet are not touching
the ground).
Fast ballistic upper limb movement
Fast pitching, throwing and bowling activities
While these fast, repetitive activities may be excellent for many aspects
of health, they tend to reduce the tone of the Anti-Gravity muscles and
to increase the function of the Movement muscles, resulting in joints
being exposed to wear and tear and possible injury and pain.
This is caused by the muscle imbalance that develops between the two
groups of muscles.
19
Muscle Imbalance and Gravity Related Medical
Conditions (GRMCs)
Where GSI and Anti-Gravity muscle
function is reduced, the Movement
muscles overcompensate and
dominate. This leads to a further
reduction of GSI and AntiGravity muscle funtioning,
leading to the development
of muscle imbalance. The
problem is compounded
as these imbalances are
perpetuated by a vicious cycle.
DECREASED tone and
stabilizing capacity of
Antigravity Muscles
The Vicious Cycle
of Muscle Imbalance
This cycle of muscle imbalance
leads to:
INCREASED tone and
tightness of
Movement Muscles
l
Loss of muscle tone in all the
important Anti-Gravity muscles,
especially the Core muscles;
l
Joint instability, with resultant increase in ‘wear and tear’ and injury;
l
Movement muscles getting tighter and tighter (in their vain attempt
to compensate for loss of tone in the Anti-Gravity muscles), making
them prone to injury;
l
Resultant loss of bone density; and
l
Resultant loss of posture awareness.
These outcomes gradually lead to Gravity Related Medical
Conditions (GRMCs).
GRMCs resulting from activities and situations that reduce GSI can
manifest in many ways. Many arise in vulnerable anatomical structures
where we tend to ‘break down’ – most often the back and neck.
Some common examples are:
20
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l
l
l
Joint ‘wear and tear’ with pain and injury:
–
low back pain;
–
osteoarthritis (e.g. in the hips, knees, neck or other parts of the
spine);
–
ligament strains (e.g. knees, ankles); and
–
shoulder impingement.
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Loss of tone, then strength, in Anti-Gravity muscles:
–
osteoporosis or osteopenia (bone density problems);
–
pelvic floor problems (e.g. urinary/stress incontinence);
–
posture related headaches;
–
neck and shoulder pain (e.g. from sitting at computers);
–
elbow and wrist overuse problems;
–
hip and groin region problems (e.g. trochanteric bursitis or groin
muscle strain);
–
foot and heel pain (e.g. plantar fasciitis); and
–
shin splints.
Tears or strains of Movement muscles, often related to
sporting injuries:
–
long head of biceps;
–
adductor longus (inner thigh);
–
hamstrings; and
–
gastrocnemius (calf).
Process of Joint Degeneration and Pain
The process of joint degeneration and pain as a result of activities or
situations that reduce GSI can be summarised as follows:
l
sensory receptors do not work properly and may even disappear
resulting in a decrease in sensory signals sent to the Central
Nervous System;
l
there is a decrease of crucial tone and consequent weakness of all
the Anti-Gravity muscles;
21
l
there is an increase in
undesirable tone and
then increased strength
and tightness of the
Movement muscles;
l
loss of awareness
of joint position and
alignment occurs i.e. you
cannot accurately feel
the position of
your spine
or your
limbs (and
therefore
control
over them
suffers);
lpostural
changes
result, leading
to a more flexed and
unsupported spine;
l
the gradual development of
muscle imbalances; and
l
joint instability and the
gradual development
of painful Gravity
Related Medical
Conditions.
As a result of this new paradigm, a new model of exercise was developed
to reverse this process of joint degeneration and pain – the GravityFit
Exercise Model (GFEM).
22
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The Basis of the GravityFit Exercise Model (GFEM)
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The GFEM has been designed to explain and guide the process of
restoring muscle balance to the body, preventing joint degeneration and
pain, and generally improving community health.
23
The basis of this model is that gradually increasing GSI and AntiGravity muscle function leads to restoration of muscle balance and
joint stability, substantially reducing the risk of GRMCs developing and
improving overall muscle performance.
The GFEM explains how this gradual increase in GSI should be delivered
to the body – through the three Anti-Gravity Kinetic Chains – by way of
progressive levels of Anti-Gravity Exercise.
Summary
l
The new paradigm has explained how, through a process of
neuroplasticity, lifestyle factors can cause muscle imbalances to
gradually develop.
l This process leads to joint degeneration and pain, the development
of low back pain and many other Gravity Related Medical Conditions.
l The neuroplastic changes (and therefore the muscle imbalance) can
be reversed through Anti-Gravity Exercise and increasing GSI for all
three Anti-Gravity Kinetic Chains.
l The process of reversing adverse neuroplastic changes and restoring
muscle balance forms the basis of the GravityFit Exercise Model.
24
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5. The GravityFit Exercise Model (GFEM)
EWL (EFFECTIVE WEIGHTBEARING LOAD)
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1
2
3
4
5
6
7
8
9
10
GSI (GRAVITY SENSORY INFORMATION)
OHE
OPTIMAL HOLDING ENDURANCE
GravityFit Exercise Model (GFEM):
To improve Core Body Strength, Anti-Gravity Exercises (at all levels)
focus on maintaining the Stable Core while exercising the three
Anti‑Gravity Kinetic Chains (AKCs) in Good Postural Form.
Exercises are progressed through:
1. Gradually increasing the Effective Weightbearing Load (EWL)
through the AKCs;
2. Gradually increasing Gravity Sensory Information (GSI) for each level
of EWL; and
3. Gradually achieving Optimal Holding Endurance (OHE) at each level
of EWL.
25
The GFEM has been developed for overall community health and has
three exercise tiers:
(A)
R em ed ial Levels – for those with musculoskeletal problems
requiring expert diagnosis and treatment – administered by
Physiotherapists or other Rehabilitation Specialists.
(B)
L ife sty le Levels – for the ‘well’ community at large – aimed
at preventing Gravity Related Medical Conditions and promoting
overall wellness. Higher levels should be supervised by suitably
qualified health or fitness personnel.
(C)
Hig h Performance Levels – for athletes and sports people
– aimed at maximising physical performance. This level should be
supervised by suitably qualified health or fitness personnel.
Elements of the GravityFit Exercise Model
1. Anti-Gravity Exercises (at all levels) focus on maintaining
the Stable Core while exercising the three Anti-Gravity
Kinetic Chains (AKCs) in Good Postural Form.
The Stable Core and the three AntiGravity Kinetic Chains (AKCs) are
maintained in Good Postural Form by
applying the following specific exercise
technique (as further described in Part 2):
1. Focus on postural awareness and maintaining
safe Neutral Spine Position with the Anti-Gravity
Postural Cue (APC);
2. Ensure Core muscles are activated (i.e. feel them
drawing in the waist);
3. Bend at the hips (and not the spine) during
forward lean exercises;
4. Maintain good alignment of the limbs
during exercises;
26
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5. Complete exercises slowly in a steady, mindful and
controlled manner;
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6. Do not include high load, or high speed, trunk rotation exercises;
7. Do not exercise when the Core muscles are fatigued (progression
is based on the ability to maintain contraction of the Core
muscles); and
8. Where possible, all three AKCs (plus the Core) should work together
(i.e. whole body exercise).
2. Exercises progress through gradual increases in
Effective Weightbearing Load (EWL) through the AKCs.
Remedial levels start with very low EWLs through the three AKCs
(i.e. less than standing erect) and involve gradually progressing from
non weightbearing (NWB), partial weightbearing (PWB) and to full
weightbearing (FWB) loads.
Lifestyle levels begin with walking (i.e. the GravityFit Walking Program)
and then involve gradually increasing the EWLs to all three AKCs by
changing body position.
High Performance levels increase the EWLs to all three AKCs to maximum
(but safe) levels using weight vests and additional body weights.
Ideally progress to the next level of EWL only once you have mastered
the previous level of load.
3. Exercises progress through gradual increases in Gravity
Sensory Information (GSI) for each level of EWL.
Remedial levels involve gradual increases in GSI which are first aimed at
increasing postural awareness and ‘getting the feel’ of low-level EWLs
through the three AKCs. It involves increasing levels of muscle and joint
control suitable for safe progression to higher levels of EWL.
27
GSI may be increased using a variety of specialist skills e.g. muscle
facilitation techniques using hand pressure, use of the GravityFit exercise
tools, Pressure Biofeedback Unit (Stabilizer), real-time ultrasound,
electrical stimulation and low levels of Whole Body Vibration.
Lifestyle levels involve further increases in GSI to the three AKCs by
exercising on more natural surfaces (e.g. soft, uneven, ‘giving’ surfaces
or sloping surfaces) using bare feet (where possible), carrying, lifting and
pushing activities, or through the use of a variety of GravityFit exercise
tools, including the Gravity Sensory Mat which replicates natural
surfaces (see www.gravityfit.com).
High Performance levels have an emphasis on increasing GSI to very
high levels, through high load, weight vests, high performance GravityFit
exercise tools, as well as Whole Body Vibration.
4. Exercises progress through gradually achieving Optimal
Holding Endurance (OHE) at each level of EWL.
Remedial levels involve an emphasis on improvement of endurance and
holding capacity for each level of EWL. Though the EWLs are necessarily
low, the expected holding endurance is mostly high.
For higher exercise levels, with the gradual increases in EWL and
increases in GSI, Optimal Holding Endurance will gradually decrease - in
other words, higher exercise levels cannot be maintained for too long
(e.g. exercise on Whole Body Vibration may only last a few minutes
before fatigue occurs in the Core muscles).
28
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Part 2: Applying the GFEM in Practical Ways
to Improve your Core Body Strength
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In this section, we apply the GFEM principles and explain how to
activate and strengthen your Anti-Gravity muscles through the three
AKCs and how to improve your Core Body Strength in practical ways.
In modern society, exercises involving lifting and lowering body weight
with the legs or arms are usually considered difficult, especially if people
are overweight and sedentary. In fact, many people avoid activities such
as carrying heavy items upstairs, sitting then standing from low chairs,
sitting on the ground, playing with small children on the floor or walking
on soft sand.
Some of the activities and exercises described in this section may seem
easy and rather simple. However, if performed correctly, they can be hard
work. You should also note the activities become particularly challenging
and difficult to perform correctly
where Gravity Sensory Information
(GSI) and Effective Weightbearing
Load (EWL) are increased.
You should start with the
easiest activities and slowly
progress to more challenging
activities only where you feel
comfortable doing so.
29
1. Maintaining a Strong and Stable Spine
Maintaining a strong and stable spine plays a fundamental role in
improving your Core Body Strength.
To understand the specific type of activities and exercise which will
improve the stability and strength of the spine, it is important to review
two essential factors:
A. maintaining the Neutral Spine Position; and
B. maintaining the Stable Core.
A. Maintaining the Neutral Spine Position
The 24 vertebrae of the spine are grouped into three separate
functional parts:
l
7 cervical (neck) vertebrae
l
12 thoracic (thorax) vertebrae
l
5 lumbar (low back) vertebrae
Each part is controlled and held in position by a separate group of AntiGravity muscles. These Anti-Gravity muscles form a separate curve or
shape for each part of the spine (cervical, thoracic and lumbar curves)
and, together, hold the spine in an ‘S’ shape.
30
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The three continuous curves of the spine forming an ‘S’ shape is referred
to as the Neutral Spine Position. This is the natural and most effective
and efficient shape for shock absorption of the spine and to counteract
the forces of Gravity. The Neutral Spine Position uses the Anti-Gravity
muscles behind the neck, in front of the thoracic spine and behind the
low back to work like a coiled spring allowing the spine to act as a shock
absorber and the ‘push up’ against Gravity.
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Holding the Neutral Spine Position is important whether standing,
sitting or leaning forward. Therefore, when you need to bend forward the
spine must remain in the Neutral Spine Position and you should bend at
the hips and knees and not at the spine.
Maintenance of neutral spine in
the sitting position
Maintenance of neutral spine in
the lean forward position
31
Situations where the spine is in a slumped
position (i.e. where the Neutral Spine Position
has been lost) must be avoided. The AntiGravity muscles of the neck, thorax and lumbar
spine (i.e. the Spinal AKC) will quickly weaken
and lose endurance where significant amounts
of time is spent out of these three curves (i.e. in a
slumped position) resulting in the low back being
unsupported and vulnerable to injury.
Slumped position at
a computer
This slumped position can occur if you sit for long periods in activities
such as driving a car or sitting on the couch watching television. For
all seating activities extended over long periods, the spine should be
supported in the Neutral Spine Position by a suitable lumbar support or
pillow. This is because once the muscles that normally hold your spine in
the correct posture fatigue, the spine will slump and you can lapse into a
position of spinal strain.
B. Maintaining the Stable Core
The Stable Core is formed by the deep Core
muscles of transversus abdominis, lumbar
multifidus and the pelvic floor muscles
(including the diaphragm). These muscles work
as a single unit to form the Deep Muscle Corset
which goes around the waist including the low
back. When the Core muscles are activated, the
Deep Muscle Corset contracts and tightens to
form the Stable Core.
It is known that the activation of the Deep
Muscle Corset is responsible for the following
important functions of the lumbo-pelvic region:
l
32
supporting and stabilising the joints of the
low back and pelvis and protecting them
from injury; and
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l
maintaining the tone and endurance of the pelvic floor muscles
which are responsible for holding up the abdominal contents against
the constant force of Gravity.
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Importantly, in the GFEM, the activated Anti-Gravity muscles of the
Deep Muscle Corset (forming the Stable Core) become the vital central
support for the proper function of all three AKCs.
Well-toned and properly working Core muscles allow the Deep Muscle
Corset to act like a wide rubber band around your abdomen and low back
to specifically stabilise your low back and pelvis.
Your waist narrows when your Deep
Muscle Corset contracts properly
You may like to think of the ‘tone’ or stiffness of the Deep Muscle Corset
as a battery that holds continuous charge (or tone) during the day.
When this Corset battery charge is high, the muscle tone responsible for
maintaining the stiffness of the Deep Muscle Corset is also high. When
this battery charge is low, muscle tone diminishes and the protective
ability of your Deep Muscle Corset is reduced or even lost.
When the Deep Muscle Corset
becomes slack, the waist widens
We do not automatically have strong Core muscles in our modern
society. The tone of your Core muscles – or the Corset battery charge –
can be lost during many normal daily activities, particularly when you
allow the force of Gravity to put your body into a ‘slumped’ position,
such as:
33
l driving the car;
l prolonged sitting (e.g. watching TV, writing, drawing or using
a computer);
l other situations where your spinal posture becomes ‘slumped’ (e.g.
standing with a flexed spine at work or sitting in an unsupportive
chair); or
l sustained reclined rest (e.g. being bed-bound due to illness)
and when doing repetitive non-weightbearing activities especially at a
fast pace such as:
l riding exercise bikes or cycling for long period;
l sports involving fast ‘swinging’ movements of the arms (e.g. tennis,
golf);
l repetitive fast running and jumping activities (e.g. trampolining); and
l swimming for long periods in deep water (i.e. where your feet are not
touching the ground).
NOTE: Although these activities may be beneficial to your health in many
ways, they can reduce the tone of the Deep Muscle Corset.
By properly activating the Core muscles, the Stable Core effectively
provides the central support for the function of the three AKCs.
The Spinal AKC and the Stable Core must be activated in a co-ordinated
way to push upwards and hold the Neutral Spine Position to counteract
the force of Gravity and stabilise the spine.
This is achieved by consciously performing the Anti-Gravity Postural
Cue (APC).
The Anti-Gravity Postural Cue (APC)
The co-ordination of the Anti-Gravity muscle function of the Spinal AKC
and the Stable Core occurs when you ‘lengthen’ your spine using the
Anti-Gravity Postural Cue (APC).
34
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How to Perform the Anti-Gravity Postural Cue
l
Slowly stretch tall from your feet through to the top of the head (the
crown), trying to lengthen your spine.
l
‘While stretching tall, keep your chin gently tucked in, eyes facing
forward, and relax your shoulders down to get rid of ‘hunched’
shoulders.
l
Try not to rush or force things. Breathe calmly and allow your spine
to ‘grow’.
A
C
l
Lengthening the spine also activates the abdomen’s
Deep Muscle Corset (the Core muscles), so you should
feel your lower abdomen gently pull in (flatten) and
your waist narrow as you lengthen your spine. This
should occur automatically.
l
Do not tilt your pelvis forward or back to try to attain
the Neutral Spine Position; the natural curves will be
created by the activation of the spinal Anti-Gravity
muscles.
l
When the APC is performed correctly, you should feel
taller and lighter with a decompressed spine.
B
35
2.Lifestyle Activities and Exercises
to improve your Core Body Strength
There are many simple modifications that you can immediately and easily
introduce into your daily activities to improve your Core Body Strength.
Apart from introducing new ways to do your normal activities, this
section aims to inspire you to introduce new activities into your lifestyle
to improve your general levels of Core Body Strength and enjoy the
associated health benefits.
As a general rule, to integrate Core Body Strength activities into your
lifestyle, you will need to modify your daily habits whenever you see an
opportunity. You should generally seek and pay attention to activities
during the day which involve using the three AKCs.
To understand the type of exercise required to optimise Anti-Gravity
muscle function, the three AKCs are considered here separately, even
though in real life functional movement would normally involve two or
three of the AKCs working together.
For each of the lifestyle activities and exercises described below, it is
important to apply the following principles of the GFEM:
36
l
focus on performing the APC and maintaining good posture during
the activity;
l
maintain activation of the Core muscles (feel them drawing in the
waist) and stop when the Core muscles get tired;
l
during lean forward and lifting activities, always bend at the hips and
not the spine while maintaining the APC;
l
maintain good alignment of the limbs during the exercise;
l
perform these activities mindfully, carefully and in a controlled manner;
l
perform these activities slowly*; and
l
never attempt any activity that causes pain in your back, pelvis or
other parts of the body.
Copyright © GravityFit Pty Ltd 2014. All rights reserved.
* The faster you go, the more the Movement muscles take over the activity
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and the less the Anti-Gravity muscles are used – and as the Movement
muscles take over the activity, they become even stronger and tighter at the
expense of the protective Anti-Gravity muscles.
Important note: Do not continue in the presence of pain! If you find that
any of the activities are very difficult or painful at any stage, you should
stop immediately as it is likely that your Anti-Gravity muscles are too
weak to perform such activities or that you already have a Gravity Related
Medical Condition or ‘GRMC’ (e.g. low back pain, osteoarthritis etc).
The activities and exercises described in this section are definitely NOT
suitable if you have a GRMC or any other painful or disabling condition
which has caused you to visit a Doctor, Physiotherapist or other health
professional recently. In that case, you should consult your health
professional before proceeding with these activities and exercises.
Without advice from your Doctor, Physiotherapist or other rehabilitation
specialist, do not attempt these activities if you have any of the
following conditions:
l Strong mid or low back pain;
l Strong pain in your hips, buttocks or running down your legs;
l Pins & needles or numbness in your feet or legs; or
l Osteoporosis or osteoarthritis.
If you already have low back pain, osteoarthritis or other GRMC that is
affecting your lifestyle, it is important to visit your Physiotherapist or
other Rehabilitation specialist so that they can help you get your spine
strong and Core muscles working properly and relieve the pain first.
[For Physiotherapists or other Rehabilitation specialists who are not
familiar with the new GravityFit Exercise Model visit www.gravityfit.com
for further information.]
The following lifestyle activities and exercises apply the principles of
the GFEM in a general and non-prescriptive way. It is important to note
that although many of the activities are common daily activities, the
37
activities can be difficult when performed correctly and progression
through the activities should be made very slowly, particularly where
increasing GSI.
If you find that the described lifestyle exercises are making you feel
stronger then they will be good for maintaining your bone and joint
health. However some may find them difficult to do, not because of
pain, but because they have difficulties maintaining good posture and/
or feeling that the Core muscles are working.
[If you are having difficulties, visit the GravityFit website
www.gravityfit.com to (1) contact your Health and Fitness professional
who is familiar with the GravityFit method and use of exercise tools
which facilitate good posture and an effective Core contraction, or
(2) you can obtain the GravityFit Exercise Tools – Gravity Cap, Core
Awareness Belt and Thoracic Pro – with an exercise poster for
prescriptive exercise].
SPINAL AKC and
STABLE CORE Activities
The Spinal AKC is gradually strengthened
by using body weight as the exercise load.
This means that by changing body position
you can increase the level that the muscles
have to work against Gravity.
You should do activities and exercise for
your spinal Anti-Gravity muscles with the
trunk in an upright position (see Activities
1 and 2 following) before progressing to
exercising in a lean forward position
(see Activities 3 and 4 following),
since the leaning forward position
constitutes a much higher load for
your spine.
38
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By way of contrast with the upright position, when you adopt a lean
forward position, your Anti-Gravity muscles – particularly your
Core muscles – are required to support the weight of the whole
trunk (from the hips) and the Effective Weightbearing Load (EWL) is
significantly increased.
Unsafe lift – poor posture
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Strain on the back is at its highest and
most hazardous when the spine is in the
rounded (flexed) forward position – for
example, when you incorrectly bend to lift
an object, particularly something heavy.
This flexed leaning forward position
particularly strains the area where the
lowest vertebra of the spine meets the pelvis.
Strain on the low back is up to 10 times higher
during bending activities compared to standing
upright with good posture. The forces can be doubled
(or even more amplified) in bending activities
when you are carrying something heavy.
(1) Standing Upright
If done correctly, standing upright puts far less strain on
your back compared to other activities as the trunk is upright
and the legs are in line with the trunk. Therefore, the effect
of Gravity on the low back is minimised compared with
sitting activities and lean forward activities (described
later) which require a bend at the hips.
The main emphasis is maintaining good posture with
the APC when you are standing. As previously mentioned,
good spinal position requires the spine to be ‘S’ shaped in
the Neutral Spine Position. This is the position of strength
for the spine and is required to correctly stabilise the spine
during daily activities.
Try to remember to maintain good posture whenever you
are standing throughout the day.
39
GOOD s tanding pos ture
Good upright standing posture
is achieved when the ear lobe
is in line with the shoulder, hip
and ankle. In this position the
back of the head, the upper
back and the buttocks are
touching when you stand
against a wall.
When you stand
with your back to a
wall with your eyes
looking straight
ahead, your head
should be directly
above your trunk.
You should feel
your abdomen
gently pull
in when you
perform the
APC and get
into this good
postural position.
POOR standing posture
Poor posture such as this is a
classic sign of weak Anti-Gravity
muscles (i.e. they are not holding
you upright against Gravity).
Poor posture is usually
associated with:
l
excessively arched lower
back
l
protruding belly
l
rounded or
elevated shoulders
l
forward head
position
l
with the chin
poked forward
If you find yourself
standing in this
position try to perform
the Anti-Gravity
Postural Cue and
stand up as straight as
you can during the day.
(2)Sitting Upright
When sitting on a firm chair with your feet firmly on the floor,
perform the APC and see how long you can hold the optimum
good posture position.
If you work in an office, try stretching tall and maintaining
good posture while working on the computer. Keep
stretching tall while turning from side to side to retrieve
files or when reaching up to shelves in front of you.
40
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If working for longer periods, sit back in your chair, ensuring the low
back is supported and the spine is in a neutral position (i.e. support your
lumbar curve).
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(3)Sitting Leaning Forward
Lean forward from sitting, then slowly stand up and slowly sit down again
while maintaining the Neutral Spine Position and the APC.
Place your feet firmly on the floor when doing this
exercise. To maintain the Neutral Spine Position,
stretch tall and then bend the trunk forward from
the hips (not the spine). Focus on keeping your weight
passing through your feet as you slowly stand up.
This will be more easily done from a high chair, although a
kitchen chair is also good.
This activity is also important for the Lower Limb
AKC. Remember, the Spinal and Lower Limb AKC are
functionally linked through the Stable Core.
A simple exercise routine to start with would be:
l
Slowly move into the ‘lean forward’ position for five seconds and then
slowly stand up while maintaining the neutral spine;
l
Sit down slowly to the lean forward position; and
l
Finally, sit tall and upright.
Repeat this exercise slowly five times.
This becomes harder (by increasing the EWL) if you are overweight or
carrying an additional load (e.g. carrying a child).
(4)Standing Leaning Forward
Perform the APC while standing and tilt forward from the hips, not
through your spine. The knees should be slightly flexed.
This activity can be practised while leaning forward during all kinds of
daily ‘leaning forward’ tasks – for example, leaning over a workbench,
41
lifting items from tables, ironing, doing mechanical
repairs on a car, leaning towards patients on
hospital beds or in dental chairs, leaning forward to
address a golf ball and so on.
As a simple exercise to start with you could try holding
the lean forward position for five seconds and then
slowly standing up straight (stretching tall and
maintaining the neutral spine) and then repeating this
slowly five times.
Increasing GSI for the Spinal AKC and
Stable Core
If you can perform these activities correctly without pain or discomfort,
try to gradually increase GSI and challenge your spinal stability.
If you stand on soft and ‘giving’ surfaces such as sand or sit on soft
and unsteady surfaces such as exercise balls while holding the APC
and breathing normally, you will increase the GSI via changes and
accelerations from that surface.
This will increase the tone and stabilising function of the Spinal AKC and
the Core muscles.
You can increase GSI during these activities by:
l
Standing on soft grass or sand;
l
Sitting on soft seats or ‘exercise balls’;
l
Moving the limbs in a controlled way while maintaining the APC;
l
Gently rotating the upper trunk or hips; and
l
Using bare feet or wearing socks.
Remember: These activities with increased GSI levels can be significantly
more difficult to perform and progression should be slow. You should not
continue if you feel pain or discomfort in your spine or pelvis.
42
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SPINAL AKC, STABLE CORE and LOWER LIMB
AKC Activities
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The Spinal AKC is required, together with the Stable Core, to provide
a stable frame during activities involving the operation of the Lower
Limb AKC.
(1)Walking
Maintaining upright spinal posture while walking is relatively simple
compared to other movements that use the Anti-Gravity muscles.
Walking not only provides excellent cardiovascular benefits, better
circulation and improved lung function, it can also be a valuable way to
improve your Core Body Strength.
Everyone should try to walk for 30 – 45 minutes each day while maintaining
good posture, stretching tall and focussing on holding the APC.
The GravityFit Walking Program has been specifically designed to
increase the tone, endurance and strength of the Spinal AKC, Stable
Core and Lower Limb AKC while walking with good posture on a variety
of surfaces. The GravityFit Walking Program is explained in detail in the
final section of this book.
(2)Getting in and out of a low chair
The lower the chair, the more flexed the legs become, increasing the
work done by the Anti-Gravity muscles of the lower limbs together with
the Anti-Gravity muscles of the spine.
When sitting on a low chair with feet firmly
planted on the floor, perform the APC and
slowly lean forward – be sure to lean forward from
the hips, not through the spine.
Next, slowly move up to the standing position.
Concentrate on the spinal position and activating
the APC during the entire movement.
43
Then gently pushing through your feet and bending at the hips (i.e. with
the buttocks pushed back), slowly resume the seated position.
Remember throughout this activity your spine should not have changed
shape but simply moved into a lean forward position both to sit up and
sit back down again.
You may like to try performing this activity from different heights and
with chairs of varying softness. You will find lower, softer chairs the
most difficult.
(3)Lowering the body towards the ground
During the day you often need to bend the
knees (by squatting or lowering the body with
one leg in front of the other i.e. a lunge) to
reach down towards the floor.
With the feet firmly planted on the floor, perform
the APC and slowly lean forward and bend the knees –
be sure to maintain the Neutral Spine Position and lean
forward from the hips, not through the spine.
To stand up again, slowly reverse the movement up
to the standing position. Concentrate on the spinal
position and activating the APC during the
entire movement.
This type of activity can be practised during many
routine, daily tasks including picking up toys from the floor, gardening,
sports such as lawn bowls or lifting any heavy objects from the floor
(ensuring you hold the object close to your body).
(4)Climbing activities
Walking up and down stairs or steep hills is an excellent opportunity
to improve your Core Body Strength, particularly where it is performed
slowly and deliberately. Conversely, running up stairs or hills quickly on
your toes does not properly use your Anti-Gravity muscles.
44
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l
Lift your body weight up the stairs, one step at a time;
l
Maintain the APC and good spinal posture; and
l
Place the full length of the foot on each step.
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Where possible, you should incorporate the use of stairs, rather than
lifts or escalators into your daily activities.
Increasing GSI for the Spinal AKC, Stable Core and
Lower Limb AKC
If you can perform these lower limb activities correctly without pain or
discomfort, try to gradually increase GSI and challenge the stability of
your lower limbs and spine.
If you walk on soft, uneven surfaces – and particularly on sloping ground
– while holding the APC and breathing normally you will increase the GSI
via changes and accelerations from the surface of the ground.
This will increase the tone and stabilising function of the Lower Limb
AKC. This activity, when performed properly, will also increase the tone
and stabilising function of the Spinal AKC.
You can increase GSI during walking activities by:
l
Walking on soft grass or sand;
l
Slowly increasing the slope of the walking surface;
l
Moving the limbs in a controlled way while maintaining the APC;
l
Gently rotating the upper trunk; and
l
Using bare feet or wearing socks.
You may like to try other challenging activities such as jogging barefoot
on a beach or soft grassy areas, beach volleyball, mountain climbing or
bush walking on uneven sloping surfaces.
Remember: These activities with increased GSI levels can be significantly
more difficult to perform and progression should be slow. You should not
continue if you feel pain or discomfort in your spine or pelvis.
45
SPINAL AKC, STABLE CORE and UPPER LIMB
AKC Activities
The Spinal AKC is also required, together with the Stable Core, to
provide a stable frame during activities involving operation of the Upper
Limb AKC.
Activities for the spine, shoulder blade and upper limbs involve pushing
down, pushing forward and pushing upwards with the upper limbs.
(1)Pushing down activities
Pushing down activities are those activities
where you are using your upper limbs
to push down to lift or hold
your own body weight
or push down objects.
These activities could include
performing a horizontal
push-up, cleaning the floor,
pushing clothes down into a suitcase or sitting on the floor and moving
to different positions on the floor using your arms.
(2)Pushing forward activities
Pushing forward activities are
those activities where you are
pushing forward. They must be
performed in a slow controlled
manner while maintaining
good spinal posture. These
activities could include
wall push-ups, pushing a
shopping trolley, pushing
a pram, pushing a mower
or sliding furniture
across the floor.
46
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Throughout these activities your spine should not change its ‘S’ shape,
but simply moves into a lean forward position. It is important to ensure
the Neutral Spine Position is maintained, avoiding the rounded (or
slumped) spine position.
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(3)Pushing up activities
Pushing up activities are those activities that require you to push up to
lift or hold objects above your head with your upper limbs. These activities
could include lifting a book up to a high shelf, lifting boxes on top of
cupboards or pushing up on ceiling structures when building a house.
Increasing GSI for the Spinal AKC, Stable Core and
Upper Limb AKC
If you can perform these activities correctly without pain or discomfort,
try to gradually increase GSI and challenge the stability of your upper
limbs and spine.
You can increase GSI during these activities by performing the activity on
an uneven giving surface or on sloping ground. If you are performing wall
or horizontal push-ups, you can do the push-ups with a ball under your
hands.
You can also move the body forward, backward or sideways using the
upper limbs during these activities to enhance the effectiveness of the
Anti-Gravity exercise.
Remember: These activities with increased GSI levels can be significantly
more difficult to perform and progression should be slow. You should not
continue if you feel pain or discomfort in your spine or pelvis.
To find out more about the application of the GFEM including advanced
exercises and specific GravityFit tools to enhance the function of the
AKCs and improve your Core Body Strength, you can visit the GravityFit
website at www.gravityfit.com.
47
3.The GravityFit Walking Program
The range of lifestyle activities and exercises
described above to improve your Core Body Strength
have been explained so that you can integrate
these into your existing lifestyle.
In addition to this, the GravityFit Walking Program
is a simple yet valuable way of increasing the tone,
endurance and strength of your Anti-Gravity
Muscle System.
The GravityFit Walking Program is a very easy way to get started
towards higher levels of Core Body Strength. It is as simple as can be – it
involves a 30-45 minute daily walk including a posture check beforehand
and a short upper limb exercise routine after the walk.
All walking programs, including the GravityFit Walking Program, provide
excellent cardiovascular benefits and other benefits including better
circulation, weight loss and improved heart and lung function. Walking
is also great for decreasing stress and enhancing emotional well-being.
The GravityFit Walking Program provides additional benefits essential to
your well-being including:
1. decreases the risk of low back pain by:
–
improving the strength and stability of your spine; and
–
increasing the tone (activation and firmness) of your
Core muscles;
2. provides an ideal ‘weightbearing’ exercise to help prevent
osteoporosis;
3. helps keep the pelvic floor muscles toned and healthy – of particular
benefit to those people with mild pelvic floor problems e.g. stress
incontinence; and
4. combines with a weekly record of your waist measurement (which is
strongly related to general health) to help monitor progress.
48
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The GravityFit Walking Program helps to activate the Core muscles and
maintain the Neutral Spine Position while you walk.
gravityfit.com
Preferably, the GravityFit Walking Program should be done first thing in
the morning to start the Anti-Gravity muscles working early.
The idea is to slowly increase the length of time that you can maintain
this activity, resulting in an increase in the tone, endurance and strength
of the Core muscles and AKCs.
Start walking on flat hard surfaces (e.g. footpaths) with supportive
walking shoes. After mastering the ‘flat’ walk, you can try slowly (and
progressively) increasing GSI by:
l
walking on soft, uneven or ‘giving’ surfaces (e.g. walk in a park or on
the beach);
l
increasing the slopes of the walking surfaces (e.g. up hills or sand
dunes); and/or
l
using bare feet.
The Program Steps
Step 1
Check you can activate the Core muscles properly with the APC
Stand in a good upright posture (with the earlobe in line with the
shoulder, hip and ankle).
l
Slowly lengthen your spine up through the crown of the head, eyes
facing forward;
l
Relax your shoulders down;
l
Think of lifting the spine straight up out of the pelvis and gradually
narrowing your waist;
l
Maintain relaxed breathing.
Contract the Deep Muscle Corset
l
Hold this gentle contraction and good spinal posture while breathing
49
normally. The idea is to hold this position throughout your GravityFit
Walking Program.
l
Make a weekly note of your waist circumference. This way, over time,
you can monitor improvement in the activation of your Core muscles
(and contraction of the Deep Muscle Corset) by a gradually reducing
waist measurement. A gradual reduction in your waist measurement
is a good and healthy change.
Step 2
Stand against a wall to check your posture
Stand with your back against a wall while
in good spinal posture* and activate your
Core muscles.
* Remember: you have good upright spinal
posture if the ear lobe is in line with the
shoulder, hip and ankle. In this position, only
the back of the head, the upper back and the
buttocks are touching the wall when you
stand against it.
Step 3
While still standing against the wall,
slowly lift both arms above your head
l Focus on maintaining your good
spinal posture and activating the
Core muscles while slowly lifting
your straight arms in front of you
until they are above your head
l Do not arch your low back or allow
your chin to poke forward
l Repeat this 5 times
50
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Step 4
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Start your walk while maintaining good spinal posture and
activating the Core muscles
l Start
with a flat surface (e.g. a footpath) wearing supportive
walking shoes
l If you can hold good spinal posture, it is preferable to combine the
walk with some upper limb activity, for example,
–
a ‘push forward’ activity (e.g. pushing a pram, shopping trolley or
mower); or
–
a ‘push down’ activity for the arms (e.g. using ‘walking poles’).
NOTE: For what you are trying to achieve in this program, holding and
swinging hand weights is not suitable.
l After mastering the ‘flat surface’ walk without any fatigue or pain,
you should attempt the walk on soft, uneven surfaces incorporating
some gentle slopes (e.g. walking in grassy or sandy areas like parks,
farms, or beaches). You should also try walking with bare feet if this
can be done safely in the particular environment.
Step 5
Walk for approximately 15-20 minutes while maintaining good
spinal posture and activating the Core muscles – then turn and
head for home to complete your GravityFit walk
l Remember it’s what happening inside that counts! This exercise
should be hard work if performed correctly and therefore walking
for 30 – 45 minutes each day is adequate when this activity is done
correctly.
l You may begin to feel waist widening as your Deep Muscle Corset is
weakening and your abdomen starts to protrude. Also, your muscles
may feel tired and begin to ache – especially the muscles in the low
back region. It may also feel difficult to maintain relaxed breathing
which can be a further symptom that the Deep Muscle Corset is
weakening. This is a sign that the Core muscles have been working
51
hard and the spine is starting to strengthen. Even very fit and strong
athletes may experience tired and weak Core muscles after their
GravityFit Walk.
l Do not continue in the presence of pain! When you feel the Core
muscles getting tired, rest your abdomen for a minute or so. After a
rest you may try to activate your Core muscles again – but if this is
not possible, or if it causes any pain, again relax your abdomen and
head home.
l Take note of how long you held good posture, so that you can
gradually improve this time.
Step 6
On return from the walk, do 10 Wall Push-Ups … slowly
l Maintain activation of your Core muscles during this exercise using
the APC.
l Perform the wall push-ups very slowly and ensure your spine does
not change its ‘S’ shape. Your body should simply be lowered into a
lean-forward position while maintaining good posture.
l Ensure you are still maintaining your good posture and narrowing
your waist, while breathing normally.
l This activity is important as it coordinates the activation of the
Core muscles with a ‘weightbearing’ exercise for the upper body
(shoulders and arms).
IMPORTANT NOTE: If the weak Core muscles are still fatigued (especially
if aching) on return from the walk, the wall push ups can be left until
next time.
NOTE: If you need to lift any heavy items during the day, ensure you
take extra care because when the Core muscles are fatigued, the Deep
Muscle Corset is temporarily weaker and, therefore, cannot properly
protect your spine.
52
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Some mild and temporary muscle soreness can occur as an indication
that you have challenged your muscles enough to improve their strength
over time. However, if this soreness is strong enough for you to consider
it painful, this is a sign you may have overdone things. If so, subsequent
walks should be of a shorter duration, until your muscles begin to cope
and their response to the exercise can no longer be classed as painful.
53
Appendix 1: About the Founder
The GravityFit Exercise Model was developed by
Professor Carolyn Richardson who has been at the
forefront of musculoskeletal research for over 20
years and pioneered the concept of Core Stability.
When the theory of two functionally different
Professor
Carolyn Richardson
muscles of the knee was applied to the low
back and pelvis to reveal that the stabilising muscles do not perform
adequately when low back pain is experienced, the ‘Core Stability’
concept of exercise was born. Her work in the 1990s on ‘lumbar
stabilisation’ (core stability) was considered ground-breaking and forms
the basis of many modern approaches to overall health and fitness.
Professor Richardson is author of a number of text books on lumbar
stabilisation including ‘Therapeutic Exercise for Lumbopelvic
Stabilisation: A Motor Control approach for the treatment and
prevention of low back pain’ (Richardson C. Hodges P. Hides J (2004) 2nd
edition. Churchill Livingstone, Edinburgh, New York)
The development of the Principles of exercise for the new GravityFit
Exercise Model (GFEM) and the GravityFit Exercise Tools have been
developed, not only through years of research on the Core muscles,
but also through working directly with the European Space Agency
(ESA). Professor Richardson’s work with ESA led to extensive research
into Gravitational Science as well as types of exercise that would
most effectively increase Gravity Sensory Information to the body.
GravityFit builds on the existing knowledge of Core Stability and
combines it with the more recent understanding of Gravitational
Science to produce a complete system of whole body exercise. This
includes the safe and effective use of Whole Body Vibration which was
invented by Space scientists in order to efficiently increase the Gravity
Sensory Information to the body.
For further information refer to the GravityFit website at www.gravityfit.com.
54
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EWL (EFFECTIVE WEIGHTBEARING LOAD)
ANY BODY. BETTER BODY. CORE BODY.
1
2
3
4
5
6
GSI (GRAVITY SENSORY INFORMATION)
OHE
OPTIMAL HOLDING ENDURANCE
7
8
9
10