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Superficial Back Line + Movements



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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