SBL Connections
Short Toe Flexors
Plantar Fascia
Achilles Tendon
Gastrocnemius
Hamstrings
Sacrotuberous Ligament
ThoracoLumbar Fascia
Erector-spinae
Galea aponeurotica / epicranial fascia
Shortening / Engaging the SBL
locus pose
laying prone, slowly and segmentally lifting head and spine into extension while also slowly and segmentally lifting the slower body into hip extension (plantar-flexing feet, engaging hamstrings and glutes)
Lengthening the SBL
roll down
standing tall, slowly flex chin and open sub-occipital space, then flex the neck, thoracic spine and lumbar spine...segmentally, don't skip a section
do all this at spine before including lower SBL
once totally folded forward, alternate between bending and straightening knees to lengthen and separate hamstrings and lower legs
downward dog lengthens more of the lower half of the SBL on most people, in some patterns it can lengthen or engage the upper SBL
The body has primary and secondary curves. The primary curves are the bony/skeletal areas, where the secondary curves are the myofascial areas. When doing roll downs and roll ups, be slow and mindful in the myofascial areas to assist with lengthening and differentiation of tissue. Use gravity to help you traction these areas and create a fasical vs. muscle opening.
The SBL has grounding, downward flowing energy. Be observant of how your feet and heels feel when working with the SBL. This can show you how this myofascial line has changed as a whole.
Thank you Anatomy Trains in Motion for this wonderful information!
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