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Jakob | Move or Die

@moveorperish

Jul 25 • 13 tweets • 4 min read • Read on X

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A Short Introduction to Biotensegrity & Fascia.

Discover they shape your posture and determine how well you move.

Reading Time: 2 minutes 🧵

Biotensegrity presents a contemporary concept that allows us to understand how living organisms, including the human body functions.

To understand its meaning, we must examine another interesting field of work:

Architecture.

The term tensegrity was coined by the Architect Richard Buckminster Fuller and was inspired by a work of his student Kenneth Snelson.

It is a portmanteau made of:

TENSION + INTEGRITY

The term tensegrity explains how a certain structure can maintain shape without solid elements touching each other.

The tensegrital structure or system is defined by solid elements that flow in a more or less invisible web of balanced tensions.

In architecture, this web is made of stretched cables, as you can see below:

The main advantages of this design are:

1. Low maintenance energy
2. Elastic adaptability
3. Omnidirectional redistribution of tension

Inspired by the work of Fuller and Snelson, the orthopedic surgeon Stephen M Levin transitioned the principles of Tensegrity onto living organisms.

Biotensegrity was born.

Here the "invisible" web that holds everything together is composed of fascia, muscles, tendons, and ligaments, aka the tension elements.

The compression elements are bone and cartilage.

To understand how this concept works, I highly recommend taking a look at Tom Flemmons' models:

The one element that everybody is talking about today, but was still very obscure only years ago, is fascia.

Fascia is the unifying medium that permeates our body from a superficial to a visceral degree.

It is an informational matrix which includes receptors of all kinds incl.

- Nociceptors
-Proprioceptors
- Mechonareceptors
- Thermoreceptors
- Chemoreceptors

And by that offers a vast amount of relevance in understanding, moving, and healing the human body.

Not only because the fascial tissue responds to emotions, supports breathing and shapes our posture.

The quality of fascia is defined by responsive resilience and an absence of restrictions or adhesions.

Movement directly supports this in many different ways.

By working on spiraling motions, structural reconfiguration, and the dynamic redistribution of tone, we can tap into this field of self-exploration.

I will describe these methods in detail next time.

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This account exists to help you:

- move pain-free
- move well till old age
- break free from sedentary life

Have a great weekend,
Jakob - MoD

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More from @moveorperish

Jakob | Move or Die

@moveorperish

Jul 23

In my youth I suffered from tightness along my spine.

After I learned the Spinal Wave it was gone.

Today I share it with you.

Use it to get rid of muscular tightness in your back!

Incl. a 6-Week Practice Plan.🧵

Why it works:

Sitting too thanks to school, university, work or a sedentary lifestyle compresses your vertebra.

These effective spinal waves help you to lengthen the spine again and stimulate the deep muscles along the spine.

This plan is to made over the course of 6 weeks.

Week 1-2: Basic Frontal Wave - Wall Supported

- Lean against a wall with your head and upper body
- Complete back touches the wall
- Now slowly start to peel the spine from the wall

Follow this sequence:

- Hips
- Lower Back
- Rips
- Shoulders
- Neck
- Back of the Head

- Work very slow
- Don't skip a segment

From the back of the head come back down again, reversing the sequence.

Always use the wall for feedback.

Do 5-20 minutes

Read 7 tweets

Jakob | Move or Die

@moveorperish

Jul 21

Did you hit a plateau in your training?

These 4 progressive overload methods I use will help you overcome any deadlock. 🧵

First of all, you should clarify for yourself that the number one rule in training is to achieve progressive overload.

Meaning, you should with time, be able to perform harder and more complex skills.

Always aim to increase one of your training variables.

The following linear methods of progression will help you doing this:

1. Repetition Increase Method

Here you aim at raising the repetitions with every session OR every week of practice.

Example: You add one repetition each session

Scheme: 8 reps x 3 set -> 12r x 3s

Plan:

Week 1. 8x3s

Week 2. 9x3s

Week 3. 10x3s

Week 4. 11x3s

Week 5. 12x3s

Read 7 tweets

Jakob | Move or Die

@moveorperish

Jul 20

Your body is compressed from sitting all day.

The results: Back Pain & Weak Posture!

Get instant PAIN RELIEF with this Spinal Elongation Tutorial.

Incl. 6 Decompression Exercises. 🧵

Use this Spinal Decompression Techniques to free your vertebra from restriction and pain.

Below you find:

1. Active Decompression for Better Posture
2. Weighted Decompression for Joint Relief
3. Passive Decompression for Back Pain Relief
4. Tool assissted Decompression for Full Body Relief
5. Partner assissted Decompression for Deep Relief
6. Bouncing Decompression for Back Pain Relief

I. Active Decompression

Breathe in and bend back a little till you see your rips coming out.

Now breathe out.

While doing so, really suck those rips in till they disappear and you feel a good crunch in your lower abdominal area.

Imagine activating the Transverse Abdominis.

Breathe shallow & hold.

From there, lift your chest bone, adding a slight pull to the crunch.

IMPORTANT: Don't push the chest bone to the front, but up to the ceiling!

Prolong your spine all the way up.

Read 10 tweets

Jakob | Move or Die

@moveorperish

Jul 14

Your Calves are your Second Heart!

Build Strong Legs with this Horse Stance Tutorial!

Including 5 Progressions for all Levels.

Can you master them all?🧵

Level I - High Horse Stance

Stand a bit wider than your shoulders.

You can measure it by rotating 5 times to the outside with your feet.

From there lower down, but stay ABOVE the height of your knees.

Hold for a minimum of 30 seconds.

You can leave the arms hanging at your side.

After you have achieved a 60 second hold in the High Horse Stance you can use the exercise below as a warm up before you lower your stance.

Read 10 tweets

Jakob | Move or Die

@moveorperish

Jul 12

Do you suffer from a nagging tightness in your hips?

Free them forever with this unique Mobility-Protocol!

Incl. 7 exercises for all levels.

You wanna bookmark this!📘

I. Combined Raises

- Lie down on your back
- Arms besides your body
- Start by raising your upper body
- Come back down and now lift your legs
- Keep Legs straight
- Work from the center of your body
- Alternate upper body and leg raises

15-20 Reps

II. Combined Raises - Break Down 1

If Exercise I is too difficult start with only upper body raises.

- Lie down your back
- Put your hands on your hips
- Raise the upper body
- While sliding the hands down your legs

10-20 Reps

Read 9 tweets

Jakob | Move or Die

@moveorperish

Jul 11

If you are a Sedentary Worker you need to read this.

Reverse the negative effects of excessive sitting with these 8 high-tier Mobility Drills.

Bookmark is Mandatory📕

Here you find several Loaded Progressive Stretching Exercises.

Loaded progressive stretching offers an opportunity to gain more range of motion for the long term without the side effects of static stretching.

I. Bilateral Hinge

Do the first 3 exercises to open up your hamstrings.

Stand in a bilateral stance at shoulder width.

Lower the upper body through the hip joint.

Keep the Lower Back straight at all times.

If it begins to round, you have reached the maximum of your current mobility.

Do 10 Reps - Hold the last Rep. for 10 Seconds.