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FMP – Dynamic Tension

Definition

Equal muscle tension on both sides of the spinal curves. Muscles in both the front and back are contracting in the eccentric or long state, producing stability and alignment. Important for creating foundation for posture and stable position for resistance training.

FMP – Dynamic Tension

GOAL

The goal is to create an experience of healthy tension in your body that supports spinal alignment and stability. This healthy tension helps to reset and reconnect your body, allowing you to let go of the stress of the day, improve sleep, and create more energy.

FMP – Dynamic Tension

1. Lie on your back with your legs straight and notice how your spine and body feels.

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FMP – Dynamic Tension

2. Bend your knees and keep them in line with your ankles. Push down gently on your feet. Make sure you are simultaneously pushing with the ball of the big toe, little toe, and inside of the heel.

FMP – Dynamic Tension

3. Push down on feet and lift your pelvis off. Hold up and relax abs, and then slowly lower back down.

FMP – Dynamic Tension

4. Move your shoulders down and back with arms at sides, palms up. This will create an arch in lower back.

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FMP – Dynamic Tension

5. Roll your pelvis up which will partially flatten your low back.

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FMP – Dynamic Tension

6. Relax abs and tuck chin.

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FMP – Dynamic Tension

7. Engage the pelvic floor muscles. (Kegel exercises) Push your stomach out with pressing your back down into floor. This makes your abs long and tight.

FMP – Dynamic Tension

8. Float head ~ 1/8 inch keeping your chin slightly tucked, nose pointing up – feel your neck lengthen up the back of your spine.

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FMP – Dynamic Tension

9. Hold this position and run through the steps again like a checklist. �  back flat �  abs long and tight �  tuck chin, nose forward

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FMP – Dynamic Tension

9’. (Optional) Lift your legs to engage your abs.

FMP – Dynamic Tension

10. Relax pressure on the feet, and then straighten your legs. Take a deep breath in and out. Be aware of how your spine and body feels. Repeat process 2 to 4 times.