The 7 Key Components of Structure

  1. Crown to Coccyx Alignment - Maintaining the natural curves of the cervical, thoracic and lumbar spine to keep the skull and all the vertebrae aligned from the top of the head to the tip of the tailbone. In general we want to gently elongate this line.
  2. Shoulder Pack – Maintaining the head of the Humerus in optimal alignment in the shoulder socket; often we want our shoulders to be ‘packed’ connecting our shoulder blades into our body and down towards our coccyx.
  3. Elbow Orientation - When our arms are straight we often want to rotate the elbows, screwing the arms into the shoulders and connecting our arms to our bodies fully.
  4. Wrist and Hand Orientation - Sometimes called grip confirmation/intelligent grip if we are using a tool such as a Clubbell. The position and orientation of the wrist and hand needs to be aligned with the arms so that any force can flow through the body and not get trapped in our wrists.
  5. Core Activation - Imagine spherically compressing towards a central point in the centre of your abdomen. A simple idea is to imagine you are about to take a punch in the belly, although this is not 100% accurate it’s a useful place to start.
  6. Hip Recruitment – Our hip joints are the power house of the joint world, the muscle and connective tissue associated with the movement of this ‘joint’ are the most powerful in the body, we want to have awareness in this area and ensure we are recruiting the hips into our movement.
  7. Leg Drive - Can be simply thought of as trying to jump into the air without jumping. Driving through the middle of your foot and engaging your hips, ankles, and knees.
cst_essentials/components_of_structure.txt · Last modified: 2014/11/30 22:33 by gunn
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