Deep, intrinsic muscles along our spine wrap in helical bands—like a segmented corkscrew. Along with outer myofascial layers, they form a double-helix style lattice that defends and elevates our trunk.

• Spirals, spiral staircases, and corkscrews all apply.

• Linear hinging, rigid V-sits, and static planks... not so much.

Avoid the burn

The deep intrinsic muscles here (like the multifidus coiling up our vertebrae) and those running along our pelvis are predominantly slow-twitch fibers—little marathon runners, they nearly never quit. They are largely sub-conscious, so we are less aware of them than our larger superficial muscles; we rarely 'feel' them.

As a result, working them "to failure" is a fool's errand, and going for and making them "burn" simply means we have successfully missed the mark - defaulted back to our superficial, outer layers.

Feel the torque

These deep muscle systems tighten the spine into a safer and stronger stacked configuration when we 'twist' and introduce rotational torque. What we experience as turning, our spine experiences as retracting, re-stacking, and interlocking into its proper, resilient biotensegrity pattern. SPOILER: Load traveling up and down our spine is also known as standing in gravity—counterpoised accelerations in fluid equilibrium. To do more than 'battle' gravity better—to revel in it best—we need a steady 'diet' of reflexive stability and springy-core work.

Welcome to - Age Less Core | AM Power Up

In these videos, we explore AM mat work in open asymmetry and supported twists.

• With the weight of our legs we send healthful loads of torque up through our core (our real core).

• Over the horizon of the "Pedestal," we cantilever movements and mass to compound mechanical advantage—prioritizing healthy micro-movements and maximizing durable structural benefits.

• With double-band we decompress our pelvis and back while strengthening our deep abdominal core and integrating and mobilizing our legs, hips, pelvis, shoulders, and more.

Caution

These moves tighten levers and awaken neuromuscular systems. Post-mat work recalibration takes a minute. In the weeks and months ahead, after the doing the Flow, you may knock over glasses, swat cabinets with brooms, and move and pivot like your younger self. The clumsy moments will settle; the regained youthfulness you may be stuck with.

Kundalini

Upon standing, you may also 'feel' these muscles resettling, shifting across your pelvis and rippling along your spine. This is perfectly normal. It can feel like a deep, internal wriggling—where we nearly never feel anything. In a physical sense, it mirrors the ancient descriptions of the "coiled serpent power" or kundalini moving up our central axis.

Be mindful, keep your third eye open, your slide rule handy, and share your experiences in our beta feedback loop.

References

• Bergmark, A. (1989). Stability of the lumbar spine: A study in mechanical engineering. Acta Orthopaedica Scandinavica.

• Hides, P. W., Richardson, C. A., & Jull, G. A. (1996). Multifidus muscle recovery is not automatic after resolution of acute, first-episode low back pain. Spine.

• Hodges, P. W., & Richardson, C. A. (1996). Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine.

• Ingber, D. E. (1998). The architecture of life. Scientific American.

• Levin, S. M. (2002). The tensegrity-truss as a model for spinal mechanics. Journal of Mechanics in Medicine and Biology.

• Mannion, A. F., et al. (1997). Fibre type characteristics of the human lumbar multifidus muscle. European Spine Journal.

• Myers, T. W. (2020). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists.

• Proske, U., & Gandevia, S. C. (2012). The proprioceptive senses: Their roles in signaling body shape, body position and movement, and muscle force. Physiological Reviews.

• Richardson, C. A., Hodges, P. W., & Hides, J. A. (2004). Therapeutic Exercise for Lumbopelvic Stabilization.

• Schmidt, R. A., & Lee, T. D. (2019). Motor Learning and Performance.

• Woodroffe, J. (Arthur Avalon). (1919). The Serpent Power.