Lecture Notes: Understanding Compression and Expansion in Movement

Key Concepts:

• Compression and Expansion Sides:
  • Compressed Side: The side of the body that twists to initiate movement.
  • Expansion Side: The side of the body that grips first and then twists once loosened.

Identifying Your Compression and Expansion Sides:

1. Hands-on Exercise:
   • Take a jar with a tight lid.
   • Place one hand on the lid and one on the jar/base.
   • Open it and observe which hand twists and which holds.
   • Repeat with hands switched to confirm.
2. Armpit Method:
   • Place the object under your armpit.
   • Attempt to open; the twisting hand will begin the movement.

Application in Exercises:

• Exercise Approach:
  • Focus on staying with the same exercise for several sets before switching.
  • Emphasizes learning energy systems and coordination.
  • Goal is to learn how to compress (get under weight) and expand (stand up).

Importance of Compression in Exercise:

• Gravity Interaction:
  • Standing up is easier than getting down and under a weight.
  • Being able to compress efficiently keeps us agile and fast.

Exercises and Techniques:

1. Foot and Shin Work:

   • Use a yoga block/bricks to balance different parts of the foot.
   • Create a roll or pitch in the foot and shin.
   • Experiment with 'yaw' (inward/outward rotation) for optimal movement.

2. Using a Chain/Belt for Input:

   • Provides sensory input, helping with foot roll and shin pitch.
   • Enhances engagement and coordination in exercises.

3. Push-ups with Asymmetrical Load:

   • Place a block under the compressed hand.
   • Work through push-ups focusing on the asymmetrical lead.

Key Takeaways:

• Foot and Ankle Dynamics:

  • Movements should involve a corkscrew action at the foot and shin.
  • Adjust the circle of movement based on activity (tight for ballet, wider for running).

• Exercise Sequencing:

  • Begin with foot roll or midfoot roll before pitching the shin.
  • Avoid extended collisions which cause more vibration.

• Practical Adjustments:

  • Use environmental inputs (like chains) to facilitate better form and movement.

Conclusion:

• Overall Goal:
  • To improve how we manage collisions in our movements using our natural body mechanics.
• Practical Application:
  • Use these refined movements in everyday activities and specific exercises to enhance efficiency and reduce strain.