Primal Primer 3 (Fitness)
The supple sapien spent large proportions of time upright, seated in ground positions, and engaging in triple extension (hip, knee, & ankle) during activity. Our ancestors, through a lifestyle of migration, hunting, gathering, and play, evolved their bodies to prefer active states of motion and posture. In contrast, modern life has moved us toward a C-shaped posture (head over knees in a slouched position) as we hunt and gather in digital realms. This new form opposes our natural biomechanics, leading to pain, stiffness, and muscle imbalances. Contracted muscles of the low back and hip flexors, paired with weak and overstretched abdominals and glutes, are key issues. Additionally, the hunched upper body results in neck and shoulder pain (tight chest and traps, weak upper back), causing headaches, stiffness, and breathing difficulties from reduced thoracic mobility.
What Is Kinetic Chain Alignment?
Your kinetic chain is defined as interconnected body segments linking nerves, muscles, bones, and joints, all in a state of reciprocal balance. Kinetic chain alignment restores the body to an efficient balance, mimicking the postures of our ancestors. However, for maximum benefit, it should be practiced every day—before workouts, while sitting at a desk, driving, and during all physical activities. Being mindful of the kinetic chain improves micro muscle recruitment and ensures total body strength and connectivity for consolidated macro muscle movements.
Consequence Of Bad Posture
Over time, sitting and maladaptive exercise create a constant state of dysregulation, imbalance, and compensation.
Performance – Bad posture limits force production, placing unnecessary strain on muscles, joints, and connective tissues, leading to overuse (chronic) and acute injuries.
Pain – The C-shaped posture causes chronic low-level pain and tightness, attributing to accumulated aging (feeling old).
Circulatory System – The body circulates blood, lymph, and nutrients through a complex network of vessels. A kink in this system caused by poor posture affects this systems health.
~Cave Implementation~
Realigning your kinetic chain is neither a quick nor simple fix, as the root cause lies in countless hours spent in poor postures and under tension. However, there are several effective ways to untangle these knots and retrain your body toward better alignment and posture:
Walking – Aim for 10,000 steps every day. Walking is the antidote to the dreaded C-shape position. As you walk, focus on keeping your gaze forward and looking toward the horizon to promote proper alignment.
Seated Time – Reduce time spent sitting by incorporating standing desks, mobility breaks, and the Kinetic Chain Alignment Meditation to maintain awareness of your posture throughout the day.
Yoga – Incorporating flow Vinyasa yoga helps by strengthening, stabilizing, stretching, and mobilizing the body. It also calms the nervous system, facilitating healing.
Bodyweight Strength Training – Under strict form, bodyweight strength training reactivates dormant muscle groups and restores balance through strength.
Kinetic Chain Alignment Meditation – Practice aligning your body from feet to head (earth to sky), while maintaining optimal neutral position for balance and readiness. This should be done consistently throughout the day—whether you’re seated, driving, or engaging in physical activity.
Standing Posture Check
- Place your feet forward, positioned under the knees, with the knees aligned over the second toe.
- Barefoot if possible, grip the ground with your “bear” feet, lightly squeezing between the big and small toes, tripoded by the heel.
- Align your hips over your knees—your hips being your center of gravity. Try to level them by gently rotating the top of the hips back and down to counteract anterior pelvic tilt.
- Brace your core and glutes as though you’re about to take a punch.
- Pull your shoulders down and back, allowing your hands to hang naturally beside your hips.
- Ensure your head is directly above your body, not in front. Keep your neck long and chin slightly tucked inward. Take a few deep breaths to relax into this neutral, stacked posture.
Through these daily practices, you can rewire your body for optimal alignment: improving posture, performance, and overall well-being.
Practice Aligning Your Body Earth To Sky While Maintaining Optimal Neutral Position For Balance & Readiness.
