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alignment matters the first five years of katy says

STUDY GUIDE

Chapter one i n t r o du c t i o n s

Objectives To learn the history of the Katy Says blog. To be introduced to the history of biomechanics. To be introduced to the history of exercise. To be introduced to the 25 Points of Alignment. To be introduced to Natural and Reflex-driven movement.

Vocabulary biomechanics kinesiology biological science physical science physiology physics anatomy geometry kinematics kinetics engineering medicine alignment stress riser natural movement reflex-driven movement

Quiz 1. Can you explain, in general, why alignment matters? 2. Define what is meant by diseases of affluence. List some of these diseases.

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3. Explain the difference between exercise and movement. 4. What is the difference between alignment and posture? 5. Explain the philosophical difference between trying to walk vs. ride a bike in “optimal alignment.”

Supplemental Material Achieving hunter-gatherer fitness in the 21(st) century: back to the future. (link: http://www.ncbi.nlm.nih.gov/pubmed/20843503) www.facebook.com/AlignedandWellProgram Blog: Side Effects, written May 10, 2012 Blog: Biomechanists Wanted, written September 6, 2012 Blog: October Ramblings, written October 8, 2012 Blog: About This Blog, in 2013, written December 29, 2012 For more information on General Semantics, visit: www.generalsemantics.org

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Chapter two f e e t a n d s h o e s

Objectives To list the difference between intrinsic and extrinsic foot musculature. To understand the basics of basal metabolic rate. To be able to explain the direct effect heel height has on the body. To understand what a bunion is and how it is formed.

Vocabulary intrinsic muscle extrinsic muscle basal metabolic rate hallux hallux valgus bunion plantar fasciitis

For Physical Practice DVD: Fix Your Feet DVD: Get Your Balance Back DVD: Knees & Hips DVD: Easy Rx for Diabetics Alignment Snacks (RE): Balance . . .with Lateral Hips Alignment Snacks (RE): Stretching the Standing Muscles Alignment Snacks (RE): Walk this Way! Stand this Way Institute Course: Save Your Knees: Build a Butt

Quiz 1. What designates an intrinsic foot muscle from an extrinsic one? Use an anatomical reference to see the location of these two classes of muscles. List 5 of each type (extrinsic/intrinsic). alignment matters study guide

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2. Is there “ideal” human footwear? What are the components of an ideal shoe? 3. Describe a negative feature of flip flops (thong-style sandals) and how this feature can affect gait. 4. Describe the effects high heels have on alignment and how this can impact a condition like osteoporosis. 5. How is the basal metabolic rate determined? How can body mechanics impact one’s BMR? 6. What is neuropathy? Why is it of such concern to diabetics? 7. Explain some of the (foot) environmental causes of bunion formation. 8. What areas of the body can be affected by footwear? 10. Why does the calf stretch appear on almost all of Aligned and Well DVDs?

Supplemental Material Every Woman’s Guide to Foot Pain Relief, Katy Bowman, Benbella Press, 2011. Katy Says Radio Interview with Dr. Fitness and Fat Guy: High Heels and Foot Pain http://www.japmaonline.org/content/99/6/512.full.pdf+html Blog: Open Toes, Open Hearts, written June 15, 2012. Carl, T., Barrett S. 2008. Computerized Analysis of Plantar Pressure Variation in Flip-Flops, Athletic Shoes, and Bare Feet. Journal of the American Podiatric Medical Association Volume 98 Number 5 374-378. Shroyer, J., Weimar W. 2010. Comparative Analysis of Human Gait While Wearing Thong-Style Flip-flops versus Sneakers. Journal of the American Podiatric Medical Association Volume 100 Number 4 251-257.

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Blog: My Trip to Utah/, written February 13, 2012. Blog: Free Fallin’, written March 1, 2012 Blog: #barefoot, written March 26, 2012. Blog: Raise your . . . foot, written May 7, 2012 Blog: http://www.katysays.com/keep-on-truckin/, written May 16, 2012. Blog: Advanced Foot Position, written July 17, 2012 Blog: http://www.katysays.com/foot-school/, written August 3, 2012. Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29, 2012. Blog: Shoes: The List, written September 21, 2012. Blog: Shin Splints, written October 17, 2012. Blog: http://www.katysays.com/palm-reader/, November 1, 2012. Blog: http://www.katysays.com/guest-post-case-of-the-missing-arch/, written December 3, 2012.

Blog: Missing the Ankles for the Trees, written January 15, 2013. http://phenomena.nationalgeographic.com/2012/12/31/what-tree-climbing-pygmiestell-us-about-foot-evolution/

Blog: http://www.katysays.com/girly-hips/, written February 19, 2013. http://nymag.com/health/features/46213/ http://layogamagazine.com/content/index.php?option=com_ content&task=view&id=663 alignment matters study guide

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Blog: http://www.katysays.com/expert-ankles/, written September 12, 2013. http://www.livestrong.com/slideshow/1007576-12-easy-anytime-movesstrengthen-feet-ankles/ http://youtu.be/Y3zquzgF9MM Blog: http://www.katysays.com/passive-collapse-a-poem/, written September 16, 2013. http://youtu.be/cxhR3ZNV72I Blog: http://www.katysays.com/one-of-these-feet-is-not-like-the-other/, written September 25, 2013.

http://www.runnersworld.com/running-shoes-gear/barefoot-running-minimalism http://www.runnersworld.com/running-shoe-reviews/less-more?page=single http://lowerextremityreview.com/cover_story/the-truth-about-barefoot-running-its-complicated http://www.outsideonline.com/outdoor-gear/You-Dont-Know-How-to-Run. html http://www.chrismcdougall.com/barefoot.html http://www.runnersworld.com/running-shoes/do-minimalist-shoes-really-simulatebarefoot-running

http://www.earthbrands.com/kalsoearthshoe/kalso-faq http://www.my-happyfeet.com/index.asp http://pamhouston.wordpress.com/books/

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http://fas.sagepub.com/content/4/3/141.full.pdf+html http://www.ncbi.nlm.nih.gov/pubmed/16390645 http://www.podiatrytoday.com/article/8355 http://bareessentialsmagazine.uberflip.com/i/187233/11 http://www.katysays.com/stick-your-landing/ http://www.katysays.com/shoes-the-winter-list/

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Chapter three k n e e s

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hips, back

Objectives Be able to explain the condition of osteoarthritis. Gain an understanding of hypermobility, its two general presentations, and how they differ. Understand the condition, “degenerative disc disease” and its etiology. Understand the relationship and impact that pelvic position has on the hamstrings and knees.

Vocabulary osteoarthritis meniscus coccyx femoral head

For Physical Practice DVD: Below the Belt for Men DVD: Fix Your Feet DVD: Down There for Women DVD: Knees and Hips Alignment Snacks (RE): A Balanced Approach to Hip Strength Alignment Snacks (RE): All Around the Thighs We Go Alignment Snacks (RE): Balance . . . with Lateral Hips Alignment Snacks (RE): Hips Don’t Lie - They Sit Alignment Snacks (RE): Leg Goes Forward; Leg Goes Back Alignment Snacks (RE): Quads and Hams Alignment Snacks (RE): Stretching the Standing Muscles Alignment Snacks (RE): Walk this Way! Stand this Way Institute Course: Save Your Knees Institute Course: The Science of Psoas

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Quiz 1. Is osteoarthritis a systemic disease? How can it occur? What exacerbates OA and makes it better? 2. Name the primary muscle the Number 4 stretch is intended to work on. Where is it located? Can you describe how sciatica might be associated with the tightness of this muscle? (Use an anatomy reference for visuals on the sciatic nerve and piriformis’ physical relationship. 3. Explain the mechanism of injury involved in pelvic tucking and the impact it has on the knee joint. How can one alleviate this problem? Why are so many of the exercises for the knee and the pelvic floor the same? 4. The hamstrings affect what kind of motion at the knee, hip, and pelvis, respectively? 5. In what way can an overly tight (shortened) hamstring affect the pelvic floor? 6. When performing hamstring stretches, what is the purpose of maintining contact between the “ground” leg and the floor? 7. Explain how to perform a forward bend using the hip hinge only? What are your visual objective markers? 8. List five specific movements one can make to reduce the loads (and pain) on inflammed knees with osteoarthritis. 9. T or F: Bone spurs are genetic and are exacerbated by tight musculature. Explain.

Supplemental Material youtu.be/qcGPY4BMdlU youtu.be/DEM pIrKpnNs Blog: http://www.katysays.com/varus-and-valgus/, written November 9, 2011.

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Blog: Pregnancy and Pain, written December 28, 2011. Blog: http://www.katysays.com/un-pimp-your-ride/, January 5, 2012. Blog: http://www.katysays.com/stance/, written February 6, 2012. Blog: http://www.katysays.com/finding-your-hip-rotators/, written June 4, 2012. Blog: http://www.katysays.com/get-your-butt-here/, written June 19, 2012. Blog: http://www.katysays.com/crotch-bones/, June 22, 2012. Blog: http://www.katysays.com/advanced-foot-position/, written July 17, 2012. Blog: http://www.katysays.com/forward-bend-modified/, written August 6, 2012. Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29, 2012. Blog: http://www.katysays.com/how-you-get-there/, written October 11, 2012. Blog: http://www.katysays.com/head-bones-connected-to-the/, written November 12, 2012. Blog: http://www.katysays.com/quad-stretch-fakeout/, written November 26, 2012. Blog: http://www.katysays.com/guest-post-case-of-the-missing-arch/, written December 3, 2012.

Blog: http://www.katysays.com/girly-hips/, written February 19, 2013. Blog: http://www.katysays.com/saddlebags/, written February 27, 2013. Blog: http://www.katysays.com/save-your-knees-hiking-tutorial/,written July 1, 2013. alignment matters study guide

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http://youtu.be/cDIeu_QL51U http://youtu.be/qcGPY4BMdlU http://youtu.be/mTZREaLhV28 http://www.amazon.com/Every-Womans-Guide-Foot-Relief/dp/193666107 Blog: http://www.katysays.com/kids-walking-and-gathering/, written July 5, 2013. http://www.katysays.com/wp-content/uploads/2013/07/scavenger-walkingsheet.pdf Blog: http://www.katysays.com/expert-ankles/, written September 12, 2013. http://www.livestrong.com/slideshow/1007576-12-easy-anytime-movesstrengthen-feet-ankles http://youtu.be/Y3zquzgF9MM Blog: http://www.katysays.com/stick-your-landing/, written October 4, 2013. http://www.katysays.com/stick-your-landing/

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Chapter four p e lv i c f l o o r

Objectives To understand the importance of pelvic positioning, what alters it, and how its static position impacts the function of the pelvic floor. To understand the functional benefit of doing a squat and how different squats affect different muscles. To understand the basic difference between a ligament and tendon as it pertains to its attachment and ability to support a load. To understand the effect heeled shoes have on the pelvic floor and why. To understand the difference between walking on a treadmill and walking over ground. To understand how the alignment of the pelvis impacts bone health and can prevent musculoskeletal injury. To recognize signs of pelvic floor disorder, the mechanics of this disorder, and how to prevent it by altering through movement habits.

Vocabulary kegel cremaster weight proprioception osteopenia osteoporosis osteogenic pelvic floor pelvic floor disorder prolapse

For Physical Practice DVD: Below the Belt for Men DVD: Down There for Women alignment matters study guide

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DVD: Fix Your Feet DVD: When You Hurt All Over Alignment Snacks (RE): All Around the Thighs We Go! Alignment Snacks (RE): All Fo’ the Pelvic Flo’ Alignment Snacks (RE): Hips Don’t Lie - They Sit Alignment Snacks (RE): Frankie Says: Relax the Psoas Institute Course: No More Kegels Institute Course: Science of Psoas

Quiz 1. Where do the majority of the muscles of the pelvic floor attach? Describe their effects on the sacrum. 2. Is pelvic floor disorder only found in women? 3. When performing the double calf stretch, what should the lumbar spine look like (from side view)? 5. List the squat-prep exercises? Why are the squat-prep exercises necessary and why do most people need the squat-prep exercises more than the actual squat exercise? 6. What is the principal difference between the load-bearing property of a tendon vs. a ligament? How does the failure to innervate a muscle increase the tendency to overload and/or injure a ligament supporting a particular joint/area? 7. What bearing does sacral position have on the pelvic floor? 8. When performing a squat, how does the position of the shin(tibiae) affect the force generation of the gluteal muscles? 9. What are some reasons women tend to have more knee and pelvic floor disorders? 10. How high is the heel of a “sensibly-heeled” shoe?

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11. What is the difference between walking on a treadmill and walking on the ground? 12. What effect does sitting on your sacrum have on the pelvic floor? 13. List five musculoskeletal conditions that are negatively affected by an anterior displacement of the pelvis. 14. Explain how osteopenia/osteoporosis relates to “weight-bearing” loads. 15. What does it mean to have “pelvis forward”? List 10 musculoskeletal conditions this position impacts. 16. How can an anterior pelvis contribute to poor foot health? 17. What is pelvic organ prolapse? What is it caused by? What is it typically blamed on?

Supplemental Material http://www.amazon.com/Every-Womans-Guide-Foot-Relief/dp/1936661071 http://www.ncbi.nlm.nih.gov/pubmed/19935030 http://www.ncbi.nlm.nih.gov/pubmed/18651881 Rossi-FootwearPrimaryCauseFootDisorders.pdf http://youtu.be/fjbfXzOIoCY http://mamasweat.blogspot.com/2010/05/pelvic-floor-party-kegels-are-not. html http://mamasweat.blogspot.com/2011/06/hows-your-pelvic-floor.html http://www.pinterest.com/rachelmareei/katy-my-hero/ http://www.ncbi.nlm.nih.gov/pubmed/16040089 alignment matters study guide

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http://articles.latimes.com/2011/aug/23/news/la-heb-victoria-beckhamslipped-disc-20110823 http://www.journals.elsevierhealth.com/periodicals/eururo/article/ PIIS0302283808000559/fulltext http://www.scribd.com/doc/53827710/Is-There-an-Association-Between-theUse-of-Heeled-Footwear-and-Schizophrenia-Med-Hypotheses-2004-63-740 http://www.ncbi.nlm.nih.gov/pubmed/15026832 Blog: Pregnancy and Pain, written December 28, 2011. Blog: http://www.katysays.com/maui-squat/, written March 7, 2012. Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012. Blog: http://www.katysays.com/atootightpelvicfloor/, written April 25, 2012. Blog: http://www.katysays.com/tootightpelvicfloor-2/, written, April 30, 2012. Blog:http://www.katysays.com/postural-muscles-in-pdx/, written May 29, 2012. Blog: http://www.katysays.com/finding-your-hip-rotators/, written June 4, 2012. Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012. Blog: http://www.katysays.com/crotch-bones/, written June 22, 2012. Blog: http://www.katysays.com/forward-bend-modified/, written August 6, 2012. Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012.

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Blog: http://www.katysays.com/men-have-pelves-too/, written August 22, 2012. Blog: http://www.katysays.com/ramblings-from-my-pelvis/, written August 31, 2012. Blog: http://www.katysays.com/what-to-expect-when-youre-squatting/, written September 11, 2012. Blog: http://www.katysays.com/urogenital-hiatus-is-not-another-term-forspring-break/, written October 29, 2012. http://journals.lww.com/greenjournal/Abstract/2012/11000/Pelvic_Muscle_ Strength_After_Childbirth.7.aspx http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178744/ Blog: http://www.katysays.com/squatty-potty/, written November 5, 2012. Blog;http://www.katysays.com/what-the-queef/, written November 16, 2012. Blog: http://www.katysays.com/utis/, written November 28, 2012. Blog: http://www.katysays.com/eyes-and-meatus-open/, written December 5, 2012. http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal. pone.0047133 Blog: http://www.katysays.com/neutral-pelvis-2/, written December 17, 2012. Blog: http://www.katysays.com/saddlebags/, written February 27, 2013. Blog: http://www.katysays.com/you-still-dont-know-squat/, written March 11, 2013. http://youtu.be/of1h2v4pKhc

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http://breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvicfloor-advice-women-and-men https://www.alignedandwell.com/shop/down-there-for-women/ https://itunes.apple.com/app/down-there-for-women/id517486431?mt=8 Blog: http://www.katysays.com/proof/, written April 30, 2013. http://europepmc.org/abstract/MED/19539646/reload=0;jsessionid=zjnB4xSC vtwlifHQMr4D.0 http://onlinelibrary.wiley.com/doi/10.1034/j.1600-0412.2001.801003.x/abstract? deniedAccessCustomisedMessage=&userIsAuthenticated=false Blog: http://www.katysays.com/mojo-and-the-painful-pelvis/, written May 16, 2013. http://liveinyourbodyaligned.blogspot.com/2013/02/male-pelvic-painpelvicfloor-disorder.html http://www.pelvicpainhelp.com/blog/full-text-of-dr-wise-s-address-to-thenational-institutes-of-health-s-nih-scientific-workshop-on-prostatitis-cpps/ https://sexybacksummit.com/order/ Blog: http://www.katysays.com/mother-thruster/, written June 24, 2013. http://mamasweat.blogspot.com/2013/05/exercise-detox-give-your-psoasbreak.html http://www.restorativeexercise.com/super-supple-shoulders/ http://www.restorativeexercise.com/alignment-snacks/ Blog: http://www.katysays.com/this-birth-helper-is-a-stretch/, written September 23, 2013. alignment matters study guide

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http://medcitynews.com/2013/09/medical-device-lead-shorter-labors-becomestandard-care-childbirth/

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Chapter five g e t t i n g t o t h e c o r e o f i t

Objectives To understand the role of “core strength.” To understand that the effect rib and pelvic alignment have on the function of the abdominals. To be aware of the relationship between abdominal and back strength. To understand the impact the abdominal muscle group has on the cardiovascular system. To understand the mechanical contributors to constipation and what movements can be performed to prevent this problem. To understand transversus abdominis activation and relaxation. To understand alignment and its effect on internal pressures of the thoracic, abdominal and pelvic cavities. To learn what habits increase intra-abdominal pressure. To understand how the psoas affects the pelvis, hips, ribs and spine.

Vocabulary core psoas transversus abdominis hiatal hernia diastasis recti prolapse psoas rectus abdominis linea alba peristalsis

For Physical Practice DVD: Smart Digestion DVD: Biomechanics for Bad Backs alignment matters study guide

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DVD: When Your Doctor Prescribes Exercise DVD: Easy Rx. . .ercise for Diabetics Alignment Snacks: Adductor Madness Alignment Snacks: Let’s Do the Twist Alignment Snacks: Take a Load Off Your Chest . . . and Your Hips, Too Alignment Snacks: The Back Bones Connected to Other Backbones Alignment Snacks: Twistin’ the Night Away Alignment Snacks: Just a Dab of Abs Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas Read instructions on low lunge, p. 160.

Quiz 1. What does having “good core strength” mean? 2. Why is it necessary to vary a movement program? 3. Why is a waist-to-hip ratio an indicator of the state of one’s cardiovascular health? 4. What can a person do “alignment-wise” to prevent build-up of extra gas in the digestive system? 5. What is audible flatulence a sign of? 6. Weak muscles can be:

a. too tight b. too loose c. none of the above d. a & b

7. Name two physical forces that can contribute to constipation. What are some movements to help undo this stagnation? 8. To prevent compression of the lumbar vertebrae, what muscle group innervates regularly?

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9. A lack of lumbar curve (in this example) indicates what habit? 10. Name some physical consequences of “sucking in” the abdomen. 11. What are some of the reasons the psoas may fail to yield? 12. T or F. The length and therefore electrical flow of the psoai are dependent on skeletal position. 13. List three cavities in the body (besides dental caries). How does alignment and habit affect the internal pressure of these cavities? Correlate cavity pressures with the three presentations of herniae: abdominal, hiatal and inguinal. 13. List three ways intra-abdominal pressure is increased? 14. How does the psoas move the rib cage? 15. What issues can an un-yielding psoas exacerbate? 16. What are some movement/alignment tips to prevent digestive upset?

Supplemental Material http://www.ideafit.com/fitness-library/can-this-psoas-be-saved http://michaelpollan.com/books/the-omnivores-dilemma/ http://www.animalvegetablemiracle.com/ http://www.takepart.com/foodinc http://www.kingcorn.net/ http://www.coreawareness.com/podcasts/bio-mechanics-bowman/ http://youtu.be/F3j_gQdicWI http://youtu.be/RL99Ih57qh0 alignment matters study guide

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http://www.katysays.com/rua-rib-thruster/ http://www.ncbi.nlm.nih.gov/pubmed/21497319 Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012. Blog: http://www.katysays.com/what-the-queef/, written November 16, 2012. Blog: http://www.katysays.com/quad-stretch-fakeout/, written Nomber 26, 2012.

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Chapter six f o r t h e l a d i e s

Objectives To be aware of habits that can exacerbate problematic menstruation. To understand the impact of movement on the mechanics of the lymphatic system. To understand the role alignment has on conditions such as osteoporosis, foot pain/ailments, and pelvic floor disorder.

Vocabulary menstruation nightlighting pineal gland melatonin endometrium lymphatic system lymphedema

For Physical Practice DVD: When You Can’t Breathe DVD: When You Hurt All Over DVD: When Your Doctor Prescribes Exercise DVD: From the Shoulders Up DVD: My Hands Hurt Alignment Snacks: A Real Pain in the Neck Alignment Snacks: Can’t Get Enough of Shoulders Alignment Snacks: Everybody Needs a Little Shoulder Bolster Alignment Snacks: Gotta Get Down to (Arm) Swingtown Alignment Snacks: Rhomboid Madness Alignment Snacks: Take a Load Off Your Chest . . .and Your Hips, Too Institute Course: Super Supple Shoulders Institute Course: The Best 50 Minutes on the Exercise Ball alignment matters study guide

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Institute Course: Those Hard to Reach Areas Institute Course: Hidden Kyphosis

Quiz 1. How does movement (and alignment) impact the workings of your lymph system? 2. What is the “egg-hole” test and what is it an indicator of? 3. Outline what gentle stretching exercises are beneficial for the movement of lymph, blood, and electricity in the upper extremities and neck.

Supplemental Material http://www.amazon.com/dp/1583331824/ref=rdr_ext_tmb http://the-medical-dictionary.com/hyperprolactinemia_article_6.htm http://www.theguardian.com/education/2009/aug/31/max-perutz-sciencewriting-prize http://www.livescience.com/1864-bras-support-bouncing-breasts-study-finds. html http://www.ncbi.nlm.nih.gov/pubmed/19401901 http://www.ncbi.nlm.nih.gov/pubmed/21451182 http://www.ncbi.nlm.nih.gov/pubmed/20095453 http://www.ncbi.nlm.nih.gov/pubmed?cmd=Link&LinkName=PubMed_ PubMed&from_uid=19401901 Blog: http://www.katysays.com/cramping-your-neck-style/, written January 11, 2012. Blog: http://www.katysays.com/tongue-exercise/, written July 2, 2012. alignment matters study guide

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Blog: http://www.katysays.com/chicken-head/, written July 30, 2012. Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012. Blog http://www.katysays.com/crap/, written September14, 2012. Blog: http://www.katysays.com/thanks-for-the-mammaries/, written May 9, 2013. http://newscenter.berkeley.edu/2012/12/17/malignant-breast-cells-grow-normally-when-compressed/ http://www.ted.com/talks/mina_bissell_experiments_that_point_to_a_new_ understanding_of_cancer.html http://jcb.rupress.org/content/128/6/1111.full.pdf http://www.ncbi.nlm.nih.gov/pubmed/14996437 http://www.ncbi.nlm.nih.gov/pubmed/20843503

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,

,

Chapter a r m s e l b o w s seven w r i s t s a n d h a n d s

Objectives To understand the correlation between arm/hand position and what it says about shoulder alignment, muscular innervation and its impact on lymph drainage. To understand the function of reflex-driven reciprocal arm swing.

Vocabulary biceps brachii triceps brachii latissimus dorsi centrifugal force centripetal force glenohumeral joint scapula rhomboids rotator cuff sternum carpal tunnel temporomandibular joint

For Physical Practice DVD: When You Hurt All Over DVD: When Your Doctor Prescribes Exercise DVD: My Hands Hurt Alignment Snacks: Can’t Get Enough of Shoulders Alignment Snacks: Gotta Get Down to (Arm) Swingtown Alignment Snacks: Rhomboid Madness Alignment Snacks: Within Reach Institute Course: Super Supple Shoulders Institute Course: Those Hard to Reach Areas alignment matters study guide

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Institute Course: Hidden Kyphosis

Quiz 1. What is the position of the arms and hands when they are described as “macho man”? What is this an indication of ? 2. When walking, how does “fitness pumping” one’s arms in front of the body impact the neck, thoracic spine and shoulders? 3. T of F: Bending your arms at the elbow reduces the energy you expend during a bout of walking?

Supplemental Material http://youtu.be/PCN8Xa94kPg Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012. Blog: http://www.katysays.com/swing-forward/, written September 17, 2012. Blog: http://www.katysays.com/palm-reader/, written November 1, 2012. Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013. http://youtu.be/904_CkMqkmo Blog: http://www.katysays.com/rotate-it-down/, written May 20, 2013. http://youtu.be/A0fgreEqeoU Blog: http://www.katysays.com/hanging-baby-style/, written September 9, 2013. http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-necessity-monkey-business

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Chapter eight s h o u l d e r s

Objectives To understand the impact the position of the head and neck have on circulation and swallowing. To understand how arterial plaque accumulation is exacerbated by alignment of the cervical spine. To assess the position of the clavicles and understand the relationship between clavicular position and the health of the head and neck. To learn what comprises the glenohumeral joint. To understand optimal positioning of the scapula and what this positioning supports. To understand the relationship between mastication and bone health of the face and jaw. To learn the basics of muscle function about the eye, seeing long vs. short distances, and how to “release” the muscles of the eye.

Vocabulary conduction deafness myopia hyperopia presbyopia supination clavicle pronation scapula cilia mastication ciliary muscle inertia hyperkyphosis

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For Physical Practice DVD: When You Can’t Breathe DVD: From the Shoulders Up DVD: My Hands Hurt DVD: When Your Doctor Prescribes Exercise Alignment Snacks: A Real Pain in the Neck Alignment Snacks: Can’t Get Enough of Shoulders Alignment Snacks: Everybody Needs a Little Shoulder Bolster Institute Course: Super Supple Shoulders Institute Course: The Best 50 Minutes on the Exercise Ball Institute Course: Those Hard to Reach Areas Institute Course: Hidden Kyphosis

Quiz 1. Strain on what part of the body can lead to conditions such as headache, disc problems and “foggy head”? 2. How many different types of human hair are there? 3. What is one (mechanical) solution to having healthier hair and skin? What are major contributors to hair loss and why? Thin and unhealthy hair may be an indicator of what? 4. What is necessary for the proper movement of earwax? 5. Those who elevate their clavicles also elevate their shoulders. What effect does this have on head position, cervical spine alignment and circulation? What is the normal position of the clavicles. What muscles help stabilize the clavicles. What habits increase clavicular elevation? 6. What conditions are classified under the category “shoulder impingement syndrome”. 7. What is the optimal position of the scapula. What is it’s impact on the spine? 8. Name two things that decrease the function of cilia. Name some movements about the head that work to increase sinus pressure. alignment matters study guide

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9. How do the hands, arms, elbows present in someone who has significant internal rotation of the humerus?

Supplemental Material http://youtu.be/PCN8Xa94kPg http://www.npr.org/templates/story/story.php?storyId=125387566 http://www.npr.org/templates/story/story.php?storyId=128359885 http://www.sciencedaily.com/releases/2011/10/111024084639.htm http://en.wikisource.org/wiki/Perfect_Sight_Without_Glasses http://youtu.be/Fmg9ZOHESgQ Blog: http://www.katysays.com/cramping-your-neck-style/, written January 11, 2012. Blog: http://www.katysays.com/tongue-exercise/, written, July 2, 2012. Blog: http://www.katysays.com/chicken-head/, written July 30, 2012. Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012. Blog: http://www.katysays.com/swing-forward/, written, September 17, 2012. Blog: http://www.katysays.com/when-making-music-hurts/, written January 24, 2013. Blog: http://www.katysays.com/hanging-and-swinging-101/, written February 8, 2013. https://www.yogatuneup.com/self-massage-therapy-balls-programs Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013 alignment matters study guide

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2013.http://youtu.be/904_CkMqkmo Blog: http://www.katysays.com/hanging-around/, written August 13, 2013. http://youtu.be/vCoD__Q4mdw http://positivelyaligned.com/2013/03/backyard-fun/ http://alignmentmonkey.nurturance.net/2013/pull-ups-help Blog: http://www.katysays.com/hanging-baby-style/, written September 9, 2013. http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-necessity-monkey-business

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Chapter p r e g n a n c y c h i l d b i r t h nine b a b i e s a n d c h i l d r e n

,

Objectives To understand the impact walking and squatting have on bone development, muscular length, alignment and the facilitation of childbirth. To understand the amount of deconditioning our modern lifestyle has permitted, what habits contribute and what natural movement can be performed to restore a body and make one more prepared for pregnancy/delivery. To understand the importance of stimulating a young child’s foot by not confining them to shoes at an early age. To be aware of the styles of shoes that encourage good foot health.

Vocabulary nulliparous whole-body endurance law of specificity physiological adaptation uterus myometrium relaxin pubic symphysis placenta hematoma brachiate continual feeding abduction proprioception interneuron

For Physical Practice DVD: Fix Your Feet DVD: When You Hurt All Over alignment matters study guide

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DVD: Get Your Balance Back DVD: Smart Digestion DVD: Down There DVD: Knees & Hips DVD: When Your Doctor Prescribes Exercise DVD: When You Can’t Breathe DVD: Biomechanics for Strong Bones Alignment Snacks: Adductor Madness Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! Alignment Snacks: All Fo’ the Pelvic Flo’ Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: No More Kegels Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas

Quiz 1. Besides birthing, what will walking and squatting programs help to optimize? 2. What are the positional cues for the tailbone, spine, knees, shins when performing a squat? 3. How can chronic tension of the psoas, pelvis and lower extremities work against the downward forces during childbirth? 4. Describe the components of natural movement that enhance one’s birth preparation. What should be altered in the program as it pertains to conception? 5. The fluid dynamics of the uterus are drastically affected by _____________. 6. T or F. The hormone relaxin will soften tight pelvic floor muscles when the time comes to birth. 7. What tissues does relaxin target? alignment matters study guide

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8. Why is it important that children (and everyone) get abundant barefoot time? 9. What are some general shoe recommendations and activities that encourage good foot health? 10. Outline some healthy habits we can encourage in babies and kids to improve their “natural strength”.

Supplemental Material http://fitbottomedmamas.com/2012/09/breech-babies-is-there-anything-youcan-do/ http://breakingmuscle.com/womens-fitness/stop-doing-kegels-real-pelvicfloor-advice-for-women-and-men http://breakingmuscle.com/mobility-recovery/load-bearing-101-lessons-fromkaty-bowman-in-how-to-hold-your-own-weight http://www.youtube.com/watch?v=llIv20mScP8 http://books.google.com/books?hl=en&lr=&id=sgC9Fefmm_kC&oi=fnd &pg=PR9&dq=E.+Showalter,+Hystories:+Hysterical+Epidemics+and+Mo dern+Culture+(1997)&ots=PfxpNVmmz9&sig=ZPGm5T_svVpPh0gc0al_ ul1Ad5c#v=onepage&q=E.%20Showalter%2C%20Hystories%3A%20Hysterical%20Epidemics%20and%20Modern%20Culture%20(1997)&f=false http://onlinelibrary.wiley.com/doi/10.1111/j.1471-0528.1996.tb09870.x/abstract http://onlinelibrary.wiley.com/doi/10.1111/j.1471-0528.1996.tb09871.x/abstract http://www.ncbi.nlm.nih.gov/pubmed/9302671 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019576/ http://info.visiblebody.com/bid/262213/3D-Skeletal-System-The-Pelvic-Girdle

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http://www.goodreads.com/book/show/1132111.Diaper_Free http://www.forsmallhands.com/? http://www.softstarshoes.com/ http://www.rightmixmarketing.com/right-mix-blog/blog-ideas-2-types-ofposts-to-write-before-your-competitors-do/ http://youtu.be/R3H2R5Nn38g http://www.restorativeexercise.com/whole-body-alignment-course/ http://alignmentmonkey.nurturance.net/2011/alignment-monkey-on-monkeybars http://safebedsharing.org/ http://www.ncbi.nlm.nih.gov/pubmed/12028976 http://www.ncbi.nlm.nih.gov/pubmed/15778231 http://www.archives-pmr.org/article/S0003-9993(02)00596-8/fulltext http://www.clinbiomech.com/article/S0268-0033(97)00046-6/abstract http://onlinelibrary.wiley.com/doi/10.1002/pri.269/abstract http://www.sciencedirect.com/science/article/pii/0304395995001840 http://www.archives-pmr.org/article/S0003-9993(02)04931-6/abstract http://www.ncbi.nlm.nih.gov/pubmed/8518569 http://www.archives-pmr.org/article/S0003-9993(98)90264-7/abstract http://www.ingentaconnect.com/content/els/03012115/1999/00000084/000000 01/art00307 alignment matters study guide

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http://www.clinbiomech.com/article/S0268-0033(04)00042-7/abstract http://ptjournal.apta.org/content/80/3/261.full.pdf+html http://www.royte.com/blog/ http://www.katysays.com/wp-content/uploads/2012/01/MeJaneYoureKidding1.pdf http://www.booknoise.net/tapirsmorningbath/index.html Blog: http://www.katysays.com/natural-mama/, written January 3, 2012. Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012. http://youtu.be/of1h2v4pKhc Blog: http://www.katysays.com/maui-squat/, written March 7, 2012. Blog: http://www.katysays.com/first-hike/, written June 7, 2012. http://youtu.be/kEehiyMFzL0 Blog: http://www.katysays.com/spinning-babies/, written July 9, 2012. http://spinningbabies.com/ http://en.wikipedia.org/wiki/Human_subject_research#Ethical_Guidelines_ Governing_Human_Subject_Research http://spinningbabies.com/techniques/the-inversion Blog: http://www.katysays.com/mama-baby-alignment/, written, July 25, 2012. http://youtu.be/kg4muXeTnjA Blog: http://www.katysays.com/w-sitting/, written July 27, 2012. alignment matters study guide

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Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012. Blog: http://www.katysays.com/the-foot-doctor-is-in/, written August 29, 2012. http://youtu.be/3yAbBLs0WNs Blog: http://www.katysays.com/what-to-expect-when-youre-squatting/, written September 11, 2012.

Blog: http://www.katysays.com/crap/, written September 14, 2012. Blog: http://www.katysays.com/swing-forward/, written, September 17, 2012. Blog: http://www.katysays.com/a-baby-story-2/, written October 1, 2012. Blog: http://www.katysays.com/urogenital-hiatus-is-not-another-term-forspring-break/, written October 29, 2012. Blog: http://www.katysays.com/the-morning-after/, written November 8, 2012. http://journals.lww.com/greenjournal/Abstract/2012/11000/Pelvic_Muscle_ Strength_After_Childbirth.7.aspx http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178744/ http://www.sciencedirect.com/science/article/pii/S0002937896704477 http://journals.lww.com/greenjournal/Abstract/2003/02000/Characterization_of_the_Relationship_Between_Joint.21.aspx Blog: http://www.katysays.com/utis/, written November 28, 2012. Blog: http://www.katysays.com/apple-boobs/, written January 10, 2013. http://www.kathydettwyler.org/dettwyler.html http://www.brianpalmerdds.com/bfeed_oralcavity.htm alignment matters study guide

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Hunter-Gatherer Childhoods: Evolutionary, Developmental & Cultural Perspectives

Blog:http://www.katysays.com/paleo-kids/, written February 21, 2013. Blog: http://www.katysays.com/ahs13/, written March 15, 2013. http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-barefoot-babies http://breakingmuscle.com/family-kids/katy-bowman-and-biomechanics-human-growth-necessity-monkey-business Blog: http://www.katysays.com/baby-steps/, written May 29, 2013. http://www.slate.com/blogs/how_babies_work/2013/05/07/diapers_make_ walking_more_difficult_for_babies.html http://onlinelibrary.wiley.com/doi/10.1111/j.1467-7687.2012.01169.x/abstract http://en.wikipedia.org/wiki/Elimination_communication http://youtu.be/ERNmBOOLoWA http://www.psych.nyu.edu/adolph/index.php?page=publications Blog: http://www.katysays.com/bed-rest-outdated/, written June 21, 2013. Blog: http://www.katysays.com/dream-classroom/, written August 30, 2013. Blog: http://www.katysays.com/hanging-baby-style/, written September 9, 2013. Blog: http://www.katysays.com/this-birth-helper-is-a-stretch/, written September 23, 2013. http://medcitynews.com/2013/09/medical-device-lead-shorter-labors-becomestandard-care-childbirth/

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Chapter ten wa l k i n g a n d g a i t

Objectives To understand that gait patterns are greatly influenced by habits and observation. To recognize the difference between active propulsion and controlled falling in one’s gait pattern. To learn how treadmill walking creates different loads and results in a different physical adaptation than over-ground walking.

Vocabulary gait walking running G-force gluteals lateral hip musculature hamstrings adductor muscles

For Physical Practice DVD: Fix Your Feet DVD: Get Your Balance Back DVD: Biomechanics for Bad Backs DVD: Easy Rx . . .ercise for Diabetics DVD: Down There for Women DVD: Knees & Hips DVD: Below the Belt for Men DVD: Biomechanics for Strong Bones DVD: When You Hurt All Over Alignment Snacks: Adductor Madness Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! alignment matters study guide

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Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Quads and Hams Alignment Snacks: Stretching the Standing Muscles Alignment Snacks: Walk this Way! Stand this Way Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: Save Your Knees Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas Institute Course: Hidden Kyphosis

Quiz 1. Using the classic definitions of walking and running, how does the activity of one’s center of mass differ when walking vs. running? 2. Why do so many of us walk like our parents? 3. Explain why regular walking is essential to biological function?

Supplemental Material http://youtu.be/ImyBAW_9irQ http://youtu.be/iMkYPXXLqJs http://youtu.be/PDBb1n5_-nk http://youtu.be/Js9jeGy_6NA http://youtu.be/qcGPY4BMdlU http://youtu.be/wH6SNijSPgU Blog: http://www.katysays.com/stance/, written February 6, 2012.

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Blog: http://www.katysays.com/walking-or-bouncing/, written October 13, 2011. Blog: http://www.katysays.com/first-hike/, written June 7, 2012. Blog: http://www.katysays.com/get-your-butt-here/, written June 19, 2012. http://youtu.be/qcGPY4BMdlU Blog: http://www.katysays.com/crap/, written September 14, 2012. Blog: http://www.katysays.com/saddlebags/, written February 27, 2013.

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Chapter eleven c a r d i o va s c u l a r s y s t e m

Objectives To understand the effect sitting has on the cardiovascular system. To understand the basic mechanics of blood flow (hemodynamics). To understand how turbulent blood flow causes plaque accumulation in blood vessels and what can be done to prevent it. To understand that bouts of exercise do not offset the effects of sitting.

Vocabulary plaque cholesterol turbulent flow laminar flow hemodynamics viscosity hypertension

For Physical Practice DVD: DVD: DVD: DVD: DVD: DVD: DVD: DVD: DVD: DVD: DVD: DVD: DVD:

Fix Your Feet Get Your Balance Back Biomechanics for Bad Backs Easy Rx . . .ercise for Diabetics Down There for Women Smart Digestion Knees & Hips Below the Belt for Men When You Can’t Breathe Biomechanics for Strong Bones When You Hurt All Over When Your Doctor Prescribes Exercise From the Shoulders Up alignment matters study guide

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DVD: My Hands Hurt Alignment Snacks: Adductor Madness Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Let’s Do the Twist Alignment Snacks: Quads and Hams Alignment Snacks: Stretching the Standing Muscles Alignment Snacks: The Back Bones Connected to the Other Backbones Alignment Snacks: Twistin’ the Night Away Alignment Snacks: Walk this Way! Stand this Way Alignment Snacks: Just a Dab of Abs Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: Save Your Knees Institute Course: Super Supple Shoulders Institute Course: The Best 50 Minutes on the Exercise Ball Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas Institute Course: Hidden Kyphosis

Quiz 1. T or F. Research shows sitting is harmful because if you sit you will be obese. 2. What is a mechanical precursor for plaque to accumulate on vessel walls? 3. What increases the chances of blood cells hitting blood vessel walls? 4. T or F: Your artery geometry is unaffected by body posture. 5. How can vigorous exercise be just as damaging to blood vessel walls as sitting can? 6. Name some causes of turbulent blood flow and what can be done to address them.

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7. What must one be aware of when engaging in very vigorous exercise if they are dealing with hypertension?

Supplemental Material http://www.amazon.com/The-Physics-Cerebrovascular-Diseases-Biophysical/ dp/1563965585 http://www.acsm.org/access-public-information/position-stands/positionstands/lists/position-stands/exercise-and-hypertension http://www.amazon.com/ACSMs-Guidelines-Exercise-Testing-Prescription/ dp/1609136055 http://www.ncbi.nlm.nih.gov/pubmed/10720604 http://onlinelibrary.wiley.com/doi/10.1111/j.1520-037X.2001.00529.x/full http://www.researchgate.net/publication/223784900_Walking_and_resting_ blood_pressure_in_adults_A_Meta-analysis?ev=pub_cit http://biomedgerontology.oxfordjournals.org/content/56/5/M298.short http://www.luzimarteixeira.com.br/wp-content/uploads/2009/08/hipotensaoe-exercicio.pdf http://hyper.ahajournals.org/content/18/5/575.short

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Chapter r e t u r n i n g t o twelve n at u r a l m o v e m e n t

Objectives To understand the difference between movement and exercise. To understand the similarities between a food “diet” and a “movement” diet. To understand “movement is medicine” and a movement prescription is just as influencial as a pharmaceutical one. To understand that movement activities must be varied. To understand the detriment sitting has on the body.

Vocabulary inertia exercise performance fitness strength-to-weight ratio osteogenesis flexibility stability valsalva

For Physical Practice DVD: Fix Your Feet DVD: When You Hurt All Over DVD: Get Your Balance Back DVD: Smart Digestion DVD: Down There DVD: Knees & Hips DVD: When Your Doctor Prescribes Exercise DVD: When You Can’t Breathe DVD: Biomechanics for Strong Bones Alignment Snacks: Adductor Madness alignment matters study guide

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Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! Alignment Snacks: All Fo’ the Pelvic Flo’ Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: No More Kegels Institute Course: Science of Psoas Institute Course: Those Hard to Reach Area

Quiz 1. What is meant by exercise bulimia? What are the signs of it? How might one overcome it? 2. Evaluate golf, stand-up paddle boarding, or another activity utilizing the parameters (weight loss, bone density, muscle mass, joint health, cardiovascular health) found on page 290. 3. List some of the impairments to the musculoskeletal and cardiovascular systems that are caused or worsened by sitting. 4. List some of the functions of the pelvic floor musculature. 5. Which is “worse,” prolonged sitting or prolonged standing? Why? What is the alternative?

Supplemental Material Podcast: http://balancedbites.com/2013/09/podcast-episode-106-special-guestkaty-bowman-of-aligned-and-well.html http://www.sciencedirect.com/science/article/pii/S1471015308000962 http://anp.sagepub.com/content/43/3/227.short http://www.amazon.com/The-Chair-Rethinking-Culture-Design/ alignment matters study guide

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dp/0393319555/ref=sr_1_1?ie=UTF8&qid=1380139093&sr=81&keywords=the+chair+rethinking http://www.parade.com/health/2009/11/01-when-doctors-prescribe-exercise. html http://www.ncbi.nlm.nih.gov/pubmed/19346988 http://bjsm.bmj.com/content/43/2/81.full http://www.businessweek.com/magazine/content/10_19/b4177071221162.htm http://www.jstor.org/discover/10.2307/666393?uid=3739560&uid=2&uid=4&ui d=3739256&sid=21102693547243 http://topdocumentaryfilms.com/nanook-of-the-north/ http://www.restorativeexercise.com/ Download 1st two hours of course for free Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012. Blog: http://www.katysays.com/maui-squat/, written March 7, 2012. Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March 29, 2012. Blog: http://www.katysays.com/side-effects/, written May 10, 2012. http://www.imdb.com/title/tt0286244/ Blog: http://www.katysays.com/kickin-the-tires/, written May 21, 2012. Blog: http://www.katysays.com/first-hike/, written June 7, 2012. Blog: http://www.katysays.com/your-butt-to-chair-ratio/, written July 19, 2012. Blog: http://www.katysays.com/a-sentence-and-a-link/, written Sept 4, 2012. alignment matters study guide

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http://www.sciencedirect.com/science/article/pii/S0749379706005629 https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fingers/ Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/ http://www.karger.com/Article/FullText/111727 Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19, 2011. http://en.wikipedia.org/wiki/Brain_Gym http://www.biomedcentral.com/1756-0500/2/161/ http://www.ncbi.nlm.nih.gov/pubmed/11409618 http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivateboring-assholery/ Blog: http://www.katysays.com/about-this-blog-in-2013/, written December 29, 2012. Blog: http://www.katysays.com/tree-bones/, written January 2, 2013. http://news.sciencemag.org/physics/2011/11/leonardos-formula-explainswhy-trees-dont-splinter Blog: http://www.katysays.com/ramblings-from-the-road/, written February 11, 2013. Blog: http://www.katysays.com/belated-community-valentine/, written February 17, 2013. Blog: http://www.katysays.com/ancestral-health-motivation-matters/, written April 25, 2013. Blog: http://www.katysays.com/junk-food-walking/, written April 26, 2013. alignment matters study guide

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Blog: http://www.katysays.com/proof/, written April 30, 2013. Blog: http://www.katysays.com/thanks-for-the-mammaries/, written May 9, 2013. http://newscenter.berkeley.edu/2012/12/17/malignant-breast-cells-grow-normally-when-compressed/ http://www.ted.com/talks/mina_bissell_experiments_that_point_to_a_new_ understanding_of_cancer.html http://jcb.rupress.org/content/128/6/1111.full.pdf http://www.ncbi.nlm.nih.gov/pubmed/14996437 http://www.ncbi.nlm.nih.gov/pubmed/20843503 Blog: http://www.katysays.com/o-a-w-t-f/, written May 24, 2013. http://www.hopkinsmedicine.org/news/media/releases/osteoarthritis_progression_ halted_in_mice

Blog: http://www.katysays.com/gadget-geek/, written June 10, 2013. Blog: http://www.katysays.com/a-wee-problem-with-crossfit/, written June 26, 2013. http://www.youtube.com/watch?v=UKzq1upNIgU&feature=youtu.be Blog: http://en.wikipedia.org/wiki/Richard_Feynman, written July 15, 2013. http://alignmentmatrix.com/mechanome-going-beyond-genome/ http://www.fasciafreedomfighters.com/katy-bowman-interview/ Blog: http://www.katysays.com/dream-classroom/, written August 30, 2013. http://www.katysays.com/its-the-great-load-lesson-charlie-brown/

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Chapter y o u r b o d y thirteen t h e b i g p i c t u r e

Objectives To understand that there is an operating muscle length necessary for optimal body function. To understand that optimal joint function requires an optimal flexibility and stability; premature degeneration of a joint is the result of an imbalance that is exacerbated and accelerated with poor alignment and movement frequencies.

Vocabulary flexibility stability valsalva glycogen triglycerides diaphragm peristalsis compensation

For Physical Practice DVD: Fix Your Feet DVD: When You Hurt All Over DVD: Get Your Balance Back DVD: Smart Digestion DVD: Down There DVD: Knees & Hips DVD: When Your Doctor Prescribes Exercise DVD: When You Can’t Breathe DVD: Biomechanics for Strong Bones Alignment Snacks: Adductor Madness Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! alignment matters study guide

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Alignment Snacks: All Fo’ the Pelvic Flo’ Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: No More Kegels Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas

Quiz 1. What bearing does muscle length have on optimal body function in general? 2. Explain the valsalva maneuver and when it might be used. 3. Describe what is happening when a joint develops osteoarthritis. What makes it better or worse?

Supplemental Material Whole Body Alignment Course http://www.restorativeexercise.com/ Download 1st two hours of course for free Podcast: http://balancedbites.com/2013/09/podcast-episode-106-special-guestkaty-bowman-of-aligned-and-well.html Podcast: Old Habits Die Hard http://www.katysays.com/katy-radio/ http://www.wholeliving.com/136269/detoxifying-stretches-boost-your-immunity/@center/179721/yoga#61793 Blog: http://www.katysays.com/un-pimp-your-ride/, January 5, 2012. Blog: http://www.katysays.com/resolution-check/, written January 17, 2012., Blog: http://www.katysays.com/katy-goes-big-pharma/, written January 25, 2012.

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http://www.footpainbook.com/ Blog: http://www.katysays.com/hypermobility/, written February 20, 2012. Blog: http://www.katysays.com/free-fallin/, written March 1, 2012. http://youtu.be/Eov7n2SRbr0 Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012. Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March, 29, 2012. Blog: http://www.katysays.com/side-effects/, written May 10, 2012. Blog: http://www.katysays.com/anthropowhatchamacalit/, written May 14, 2012. Blog: http://www.katysays.com/keep-on-truckin/, written May 16, 2012. Blog: http://www.katysays.com/kickin-the-tires/, written May 21, 2012. Blog: http://www.katysays.com/dont-be-a-stupid/, written May 23, 2012. Blog: http://www.katysays.com/alignment-in-a-sentence/, written June 1, 2012. Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012. http://www.nytimes.com/2009/02/24/health/esn-colonoscopy-expert. html?pagewanted=all&_r=0 Blog: http://www.katysays.com/your-butt-to-chair-ratio/, written July 19, 2012. Blog: http://www.katysays.com/mama-baby-alignment/, written, July 25, 2012. Blog: http://www.katysays.com/w-sitting/, written July 27, 2012. Blog: http://www.katysays.com/chicken-head/, written July 30, 2012. alignment matters study guide

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Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012. Blog: http://www.katysays.com/the-missing-mass/, written August 17, 2012. Blog: http://www.katysays.com/weight-bearing-status/, written August 20, 2012. Blog: http://www.katysays.com/a-sentence-and-a-link/, written September 4, 2012. http://www.sciencedirect.com/science/article/pii/S0749379706005629 https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fingers/ Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012. Blog: http://www.katysays.com/biomechanists-wanted/, written September 6, 2012. Blog: http://www.katysays.com/crap/, written September 14, 2012. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/ http://www.karger.com/Article/FullText/111727 Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19, 2011. http://en.wikipedia.org/wiki/Brain_Gym http://www.biomedcentral.com/1756-0500/2/161/ http://www.ncbi.nlm.nih.gov/pubmed/11409618 http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivateboring-assholery/ alignment matters study guide

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Blog: http://www.katysays.com/head-bones-connected-to-the/, written November 12, 2012. http://www.huffingtonpost.com/ann-brenoff/sitting-may-harmhealth_b_1199952.html http://www.katysays.com/tree-bones/ http://news.sciencemag.org/physics/2011/11/leonardos-formula-explainswhy-trees-dont-splinter Blog: http://www.katysays.com/not-really-the-paleo-diet/, written January 4, 2013. http://www.amazon.com/Human-Machine-Dover-Anatomy-Artists/ dp/0486227073 http://www.pnas.org/content/early/2011/11/15/1113050108 http://news.discovery.com/human/evolution/jaw-size-human-diet-evolution-111122.htm Blog:http://www.katysays.com/apple-boobs/, written January 10, 2013. http://www.kathydettwyler.org/dettwyler.html http://www.brianpalmerdds.com/bfeed_oralcavity.htm Hunter-Gatherer Childhoods: Evolutionary, Developmental & Cultural Perspectives

Blog: http://www.katysays.com/katysays-road-map/, written March 18, 2013. http://www.katysays.com/katy-radio/ http://www.restorativeexercise.com/whole-body-alignment-course/ Blog: http://www.katysays.com/foam-rolling/, written April 24, 2013. http://youtu.be/piWGF489kE4

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https://www.yogatuneup.com/self-massage-therapy-balls-programs http://www.meltmethod.com/ Blog: http://www.katysays.com/holding-and-lax-joints/, written May 6, 2013. http://youtu.be/904_CkMqkmo http://youtu.be/x9biW4DUTrk Blog: http://www.katysays.com/your-pillow-is-an-orthotic/, written August 19, 2013. http://alignmentmatrix.com/mechanome-going-beyond-genome/ http://www.katysays.com/travel-notes/ http://www.katysays.com/its-the-great-load-lesson-charlie-brown/

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Chapter fourteen m i n d m e c h a n i c s

Objectives To better understand what it means “to have balance.” To understand the impact the musculoskeletal system has on one’s proprioception.

Vocabulary Vipassana meditation proprioception balance objectivity awareness

For Physical Practice DVD: Fix Your Feet DVD: When You Hurt All Over DVD: Get Your Balance Back DVD: Smart Digestion DVD: Down There DVD: Knees & Hips DVD: When Your Doctor Prescribes Exercise DVD: When You Can’t Breathe DVD: Biomechanics for Strong Bones Alignment Snacks: Adductor Madness Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! Alignment Snacks: All Fo’ the Pelvic Flo’ Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Frankie Says: Relax the Psoas alignment matters study guide

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Institute Course: No More Kegels Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas Balance Bootcamp: http://www.restorativeexercise.com/balance-bootcamp-akaproprioception-is-this-thing-on/

Quiz 1. Look over the Quick Tests 1 and 2 starting on page 327. Which of the two do you find more challenging? Why? 2. What is the effect of tight muscles and stiff joints on the proprioceptive system?

Supplemental Material http://www.goodreads.com/book/show/81744.A_User_s_Guide_to_the_Brain http://www.katysays.com/wp-content/uploads/2010/03/vipassana-meditation.pdf http://news.sciencemag.org/brain-behavior/2011/04/virtual-whiskers-probesense-touch Blog: http://www.katysays.com/under-pressure-part-2/, written September 22, 2011. http://www.sciencedirect.com/science/article/pii/S0002937896704477 http://journals.lww.com/greenjournal/Abstract/2003/02000/Characterization_of_the_Relationship_Between_Joint.21.aspx Blog:http://www.katysays.com/postural-muscles-in-pdx/, written May 29, 2012. Blog: http://www.katysays.com/chicken-head/, written July 30, 2012. Blog: http://www.katysays.com/want-traps-with-that/, written August 9, 2012.

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Blog: http://www.katysays.com/a-baby-story-2/, written October 1, 2012. Blog: http://www.katysays.com/how-you-get-there/, written October 11, 2012. Blog: http://www.katysays.com/card-half-empty-or-full/, written December 9, 2012. Blog: http://www.katysays.com/ramblings-from-the-road/, written February 11, 2013. Blog: http://www.katysays.com/belated-community-valentine/, written February 17, 2013. Blog: http://www.katysays.com/ancestral-health-motivation-matters/, written April 25, 2013. Blog: http://www.katysays.com/proof/, written April 30, 2013. https://www.coursera.org/ Blog: http://www.katysays.com/a-wee-problem-with-crossfit/, written June 26, 2013. http://www.youtube.com/watch?v=UKzq1upNIgU&feature=youtu.be Blog: http://www.katysays.com/beyond-physical-alignment/, written September 5, 2013. http://www.katysays.com/travel-notes/ http://www.katysays.com/its-the-great-load-lesson-charlie-brown/

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when you Chapter m o t i vat i o n fifteen n e e d a k i c k i n t h e pa n t s Objectives To understand the importance of novel movements on musculoskeletal and neurological systems and how the relate.

Vocabulary motor unit

For Physical Practice DVD: Fix Your Feet DVD: When You Hurt All Over DVD: Get Your Balance Back DVD: Smart Digestion DVD: Down There DVD: Knees & Hips DVD: When Your Doctor Prescribes Exercise DVD: When You Can’t Breathe DVD: Biomechanics for Strong Bones Alignment Snacks: Adductor Madness Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! Alignment Snacks: All Fo’ the Pelvic Flo’ Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: No More Kegels Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas

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Supplemental Material http://www.enlightenednetworking.com/Audio%20Files/18-Nov_11-36.mp3 Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March, 29, 2012. Blog: http://www.katysays.com/first-hike/, written, June 7, 2012. Blog: http://www.katysays.com/card-half-empty-or-full/, written December 9, 2012. Blog: http://www.katysays.com/about-this-blog-in-2013/, written December 29, 2012.

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Chapter sixteen m i s c e l l a n y

Objectives To understand the relationship between sleep and body-repair time. To understand how muscular contraction, both active and passive, affects circulation. To understand the causes of osteoporosis, common locations where bone loss develops, and why and what is done to treat it. To understand what puts affluent cultures at such great risk for osteoarthritis.

Vocabulary homeostasis fascia myofascial release sternum rotator cuff trapezius Occam’s Razor turbulent flow anthropologist lymphatic system gastrocnemius soleus humerus ischial tuberosity metabolism hypertonicity quadratus lumborum osteoporosis mechanoreceptor varus valgus semantics alignment matters study guide

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osteoarthritis

For Physical Practice DVD: Fix Your Feet DVD: When You Hurt All Over DVD: Get Your Balance Back DVD: Smart Digestion DVD: Down There DVD: Knees & Hips DVD: When Your Doctor Prescribes Exercise DVD: When You Can’t Breathe DVD: Biomechanics for Strong Bones Alignment Snacks: Adductor Madness Alignment Snacks: A Balanced Approach to Hip Strength Alignment Snacks: All Around the Thighs We Go! Alignment Snacks: All Fo’ the Pelvic Flo’ Alignment Snacks: Balance . . . with Lateral Hips Alignment Snacks: Hips Don’t Lie - They Sit Alignment Snacks: Leg Goes Forward; Leg Goes Back Alignment Snacks: Frankie Says: Relax the Psoas Institute Course: No More Kegels Institute Course: Science of Psoas Institute Course: Those Hard to Reach Areas

Quiz 1. Why doesn’t “spot treating” our bodies work? 2. Evaluate several common movements or positions. What makes the movement active vs. passive? 3. What is the difference between a strain and a sprain? 4. What muscles make up the rotator cuff? 5. How are varicose veins created?

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6. What does an individual’s sites of bone loss say about the way they move? 9. What is the role of exercise and nutrition in the treatment of osteoporosis? 10. Where are the most common areas of bone loss in osteoporosis?

Supplemental Material http://www.corefoods.com/?q=research http://www.youtube.com/watch?v=_FtSP-tkSug http://wholelivingdaily.wholeliving.com/2011/09/boost-immunity-with-aneasy-stretch.html http://www.fitnessmagazine.com/health/body/pain-relief/walk-this-way4-ways-to-prevent-aches-pains/ http://www.ncbi.nlm.nih.gov/pubmed/20843503 http://doshaquiz.chopra.com/ Blog: http://www.katysays.com/you-dont-know-squat/, written June 2, 2010. http://www.amazon.com/Headache-Pelvis-Expanded-Edition-Understanding/ dp/0972775552 https://arvigotherapy.com/ https://www.alignedandwell.com/shop/ http://www.restorativeexercise.com/ Download 1st two hours of course for free http://www.restorativeexercise.com/book-store/ http://www.youtube.com/watch?v=qcGPY4BMdlU&feature=youtu.be

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http://www.youtube.com/watch?v=TtQ-hW0_3Qg&feature=player_embedded#! http://spinningbabies.com/ http://www.softstarshoes.com/ http://www.dailymail.co.uk/femail/article-2050182/Christian-Louboutin-shoes-popular-women.html?ito=feeds-newsxml)

http://youtu.be/7d9eCnBnfqU http://www.ncbi.nlm.nih.gov/pubmed/7351971 Blog: http://www.katysays.com/welcome-to-costco-i-love-you/, written January 9, 2012. Blog: http://www.katysays.com/cramping-your-neck-style/, written January 11, 2012. Blog: http://www.katysays.com/a-note-to-human-resources/, written January 13, 2012. http://www.ncbi.nlm.nih.gov/pubmed/19346988 http://aje.oxfordjournals.org/content/172/4/419.abstract http://www.ncbi.nlm.nih.gov/pubmed/8347780 http://onlinelibrary.wiley.com/doi/10.1002/10970142(19930601)71:11%3C3620::AID-CNCR2820711125%3E3.0.CO%3b2-S/references http://bjsm.bmj.com/content/43/2/81.extract Blog: http://www.katysays.com/resolution-check/, written January 17, 2012. Blog: http://www.katysays.com/walking-with-kids/, written January 23, 2012. alignment matters study guide

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Blog: http://www.katysays.com/more-abcs/, written January 31, 2012. http://link.springer.com/article/10.1007%2Fs001920170090 http://youtu.be/hnCxQGceTQU Blog: http://www.katysays.com/my-trip-to-utah/, written February 13, 2012. Blog: http://www.katysays.com/hypermobility/, written February 20, 2012. Blog: http://www.katysays.com/the-how-much-do-i-sit-quiz/, written March, 29, 2012. Blog: http://www.katysays.com/anthropowhatchamacalit/, written May 14, 2012. Blog: http://www.katysays.com/dont-be-a-stupid/, written May 23, 2012. Blog: http://www.katysays.com/alignment-in-a-sentence/, written June 1, 2012. Blog: http://www.katysays.com/first-hike/, written, June 7, 2012. Blog: http://www.katysays.com/the-high-cost-of-gas/, written June 11, 2012. http://www.nytimes.com/2009/02/24/health/esn-colonoscopy-expert. html?pagewanted=all&_r=0 Blog: http://www.katysays.com/a-sentence-and-a-link/, written September 4, 2012. http://www.sciencedirect.com/science/article/pii/S0749379706005629 https://www.alignedandwell.com/shop/my-hands-hurt-from-elbows-to-fingers/ Blog: http://www.katysays.com/neutral-pelvis/, written March 21, 2012.

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1310377/ http://www.karger.com/Article/FullText/111727 Blog: http://www.katysays.com/tongue-exercise/, written, July 2, 2012. Blog: http://www.katysays.com/whats-in-a-name/, written August 13, 2012. Blog: http://www.katysays.com/biomechanists-wanted/, written September 6, 2012. Blog: http://www.katysays.com/year-of-the-upper-body/, written October 19, 2011. http://en.wikipedia.org/wiki/Brain_Gym http://www.biomedcentral.com/1756-0500/2/161/ http://www.ncbi.nlm.nih.gov/pubmed/11409618 http://www.livealigned.ca/2012/07/23/internal-dialogue-or-dont-cultivateboring-assholery/ Blog: http://www.katysays.com/about-this-blog-in-2013/, written December 29, 2012. Blog: http://www.katysays.com/37/, written March 4, 2013. http://www.restorativeexercise.com/thes3me2/ Blog: http://www.katysays.com/political-science-part-1/, written July 11, 2013. http://en.wikipedia.org/wiki/Richard_Feynman

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