Foundation Review Questions #1
I wanted to address some of the questions that were asked in the Foundation Module 1 Review Questions.
As an aside, I highly recommend attending the weekly Thursday 3pm Foundation Virtual Class as I will be able to answer many of these questions in person! This is particularly helpful for questions such as, “How do I know if I’m doing X exercise correctly” or “Can I get some tips on feeling X Essential,” because I can provide the proper cueing and corrections as needed.
1. I would like to know more as to why the sequencing is the way it is for Mind the Feet.
Sequencing in regards to extremities is, in my opinion, a “chicken or egg” scenario. Sometimes focusing and improving the feet first will improve the hips/pelvic floor/low back. Sometimes it’s the reverse. More times than not, we want to set up the body so it is receptive to the stimulus we provide in the extremities. As such, I personally resort to sequencing distally to peripherally. (This is also a topic covered in Level 1 and Level 2)
2. Can/Should movements be done with eyes closed?
Yes, you can absolutely perform these exercises with your eyes closed! Sometimes it may provide an additional neurological challenge/stimulus, which may be helpful. Other times if people are experiencing dizziness or vertigo, I’ll have them close their eyes as well and see if it improved. That being said, if you are used to either having your eyes open or closed with certain exercises, try the reverse and see what happens.
3. Does the rate of speed or how quickly you do a movement matter?
Yes, similar answer to the above question. The brain thrives on novelty, and RevInMo encourages this. If you are used to going slowly and methodically, then pick up the pace for a change and notice the difference that it makes. Level 2 Virtual Classes are also typically faster paced as well, which provide a different type of fascial “loading/rebound” stimulus.
4. Is the fascial system part of the musculoskeletal system?
Technically speaking, they are two different systems. That being said, fascia is so widespread in the body that it is essentially the one system that connects all other systems together. Specific to this question, there are such things as “myofascial units,” which are “described as a functional unit composed of motor units innervating muscle fibers, the joint that they move in one direction on one plane, the deep fascia that unites these fibers, and the nerve components involved in this movement.” https://www.researchgate.net/figure/The-MFU-Myofascial-Unit-for-knee-extension-comprises-monoarticular-components-vastus_fig2_288215443
5. Do the feet need to be facing forward in Frog Rock? If yes, why?
Feet position in Frog Rock is relative to hip and low back mobility. The main cue here is “pressing the pubic bone into the ball.” If you notice this is hard to achieve, then point your feet out in order to emphasize the contact of the pubic bone on the ball. As this improves, you can start to point your feet forward again. Generally speaking, however, the feet should be in line with the knees throughout the duration of the exercise.