Fitness Resources
Fitness Resources

Fitness Resources

MovNat Cert Standards and Enrollment

MovNat Level 1 Cert Standards

MovNat Level 2 Cert Standards

MovNat Level 3 Cert Standards

If you are interested, see “MovNat Certification: An Independent Review of Levels 1, 2, 3” by John Sifferman, MovNat Master Trainer.

MovNat Movements/skills with Proper Technique

MovNat Movement Library” (over 140 short videos, 15-30 seconds long, but a few 35-50 seconds long)

MOD Daily Workout,” another “MovNat Movement Library” (over 100 short videos, 6-30 seconds long, but a few 35-65 seconds long)

The FMS Movement Screen

Self Movement Screen – Basic Movement Patterns” (11 min 1 sec)

An Introduction to the Functional Movement Screen” shows the seven tests used in the professional screen, and the general metrics for scoring them.

Functional Movement Screen- 7 Screens and 3 Clearing Tests” has more detail about each test and says how to score each test individually, and it includes videos. For example, they say:

“7. Rotary Stability Scoring-
3-Performs a correct unilateral (same side) repetition
-Unilateral limbs remain over the board
2- Performs a correct diagonal repetition
-The diagonal knee and elbow meet over the board
1- Inability to perform a diagonal rep.
0- Pain”

In “Functional Movement Screen” (3 min 3 sec), “LifeMark Richmond Oval Clinic Director and Physiotherapist, Melina Kurtakis demonstrates the process for conducting a Functional Movement Screen, a testing method used by leading organizations like the NHL and NFL to detect movement instabilities and asymmetries to help athletes train more effectively and prevent injuries.

Running Technique

Barefoot running Bushman versus me (shod Finn)” (30 seconds)

Moses Mosop (Kenya) Running technique / Looptechniek” (3 min 3 sec) In this video, you can see an African marathoner in slow motion doing the ball-flat technique. About Moses, they say: “Moses Mosop 1985 is one of the fastest runners on the marathon. In 2011 he finished Boston in 2.03.06 sprinting up together with Geoffrey Mutai who became first in a WR. He owns the WR on 30K (1.26.47). In this same race he ran a WR on 25K.

Observations on good running technique with Olympian Victoria Mitchell” (6 min 52 sec)

Me in slow motion, so you can see how to use your feet well.

Walk, Jog, Run Footstrike in Slow Motion 5-30-2018” (1 min 23 sec)

Walk, Jog, Run: Real-time and Slow-motion 12 April 2019” (3 min 9 sec)

You can see some good videos on the YouTube channel skeletonheb, such as:

You might want to read Ready to Run: Unlocking Your Potential to Run Naturally by Kelly Starrett and TJ Murphy

Book description: “In a direct answer to the modern runner’s needs, Dr. Kelly Starrett, author of the bestseller Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, has focused his revolutionary movement and mobility philosophy on the injury-plagued world of running.

Despite the promises of the growing minimalist-shoe industry and a rush of new ideas on how to transform running technique, more than three out of four runners suffer at least one injury per year. Although we may indeed be ‘Born to Run,’ life in the modern world has trashed and undercut dedicated runners wishing to transform their running.

The harsh effects of too much sitting and too much time wearing the wrong shoes has left us shackled to lower back problems, chronic knee injuries, and debilitating foot pain. In this book, you will learn the 12 standards that will prepare your body for a lifetime of top-performance running. You won’t just be prepared to run in a minimalist shoe–you’ll be Ready to Run, period.

“In Ready to Run, you will learn:
The 12 performance standards you must work toward and develop on an ongoing basis How to tap into all of your running potential and access a fountain of youth for lifelong running
How to turn your weaknesses into strengths
How to prevent chronic overuse injuries by building powerful injury-prevention habits into your day How to prepare your body for the demands of changing your running shoes and running technique
How to treat pain and swelling with cutting-edge modalities and accelerate your recovery
How to equip your home mobility gym
A set of mobility exercises for restoring optimal function and range of motion to your joints and tissues
How to run faster, run farther, and run better.”

And “The 12-Standards of Ready to Run by Dr. Kelly Starrett (A Book Review)” by Dr. Chris Baker is a good review and summary of Ready to Run.

An excerpt: “First things first, if you have any interest in running/movement/playing sports – go read this book! My goal is to summarize the ’12 Standards’ Dr. Kelly lays out for people in order to prove to themselves that they are ‘Ready to Run – without a high risk of injury that is! I believe this standardization should be applied to all athletes that need to navigate their bodies through a course, field, or court. Think distance runner, sprinter, soccer, rugby, football, basketball, lacrosse, baseball, or tennis player. More than just runners will benefit from this book, but it’s the running motion that links all of those athletes together!

And you might like “Episode 71: Katy Bowman – Are You Walking Wrong?

Show description: “Walking is one of the most fundamental things that human beings do. Walking on two legs is what makes us human beings. What if we’re all doing it wrong? That’s right. The simplest thing, walking, are we doing it wrong? We’re going to find out about that and much, much more on today’s episode of The MOVEMENT Movement podcast. My guest today is Katy Bowman, an internationally recognized biomechanist, author, and science communicator.

What We Can Learn About Running from Barefoot Running: An Evolutionary Medical Perspective” by Dr. Daniel Leiberman is worth a read.

The Intro: “This review makes the argument that we can learn much about running in general from barefoot running. I first review the current debate about barefoot running, highlighting points of general agreement and disagreement, as well as some misconceptions. I then review the evolutionary medical hypothesis that the human body is adapted to a barefoot running style. I next consider what we do and do not know about the biomechanical differences between the ways many habitually barefoot and shod runners run and relate these contrasts to issues of injury, most of which are unresolved. I conclude with a series of questions and problems for future research.

“Humans have been walking and running without shoes for millions of years, but there has been a recent surge of interest in barefoot running among runners, the media, and the sports medicine community. Although we know little scientifically about barefoot running, many diverse opinions have been expressed on the topic. As often is the case, extreme views tend to get the most attention. At one end of the spectrum, proponents of barefoot running argue that running without shoes is more natural and better for you and that shoes cause injury. At the other end of the continuum, skeptics argue that barefoot running is a dangerous ‘‘fad’’ to be avoided. Other frequently expressed opinions are that barefoot running is unhealthy because the foot needs cushioning, protection, support, and motion control; that barefoot running may be safe on a beach or a lawn but hazardous on hard surfaces such as asphalt and concrete; and that only individuals who are blessed bio- mechanically should run without shoes. One also hears a wide range of other passionate views but mostly confusion and many questions. Doesn’t it hurt? Why are so many people interested in barefoot running? Is barefoot running better for you than shod running? How should people transition? What is the best way to run barefoot? What are the advantages and disadvantages of minimal shoes?”

Going Barefoot

BFM 25: Foot Function with Mobility Wod’s Kelly Starrett” Show description: “In this episode, Paul talks with Physical therapist, author, speaker and founder of Mobility Wod Dr. Kelly Starrett. Kelly discusses foot function, including the best position for our feet during movement, and why it is so important to maintain “healthy” movement patterns for optimal performance. You will also learn about gait patterns, footwear, squatting patterns, self-movement care and children’s movement. Be sure to tune in for lots of great information that will leave you rethinking your foot posture and how important feet are over a lifetime.

Good books.

1. Whole Body Barefoot by Katy Bowman

Book description: ” ‘Many work hard on good posture and better walking and running alignment, but it’s critical to understand how what you put on your feet each day can play a bigger role in the function of your feet, ankles, knees, hips, and spine than you might realize.

By applying the principles in this book, you will be able to restore your foundation and prevent dysfunction.’―Ray McClanahan, DPM

“Biomechanist and author of Simple Steps to Foot Pain Relief, Katy Bowman offers walkers, runners, and health professionals alike clear, accessible lessons on how the shape of shoes can play a role in painful feet, knees, and hips―and what to do about it.

“When we have painful feet and weak ankles it seems like stiff, supportive shoes are the answer, but this solution can be temporary, especially if our issues stem from foot and leg weakness. In short, humans come with great “foot technology,” we just need to learn how to use it.

“Minimal footwear―shoes that protect your feet while still letting them move freely―is gaining traction (get it?). Being barefoot is a natural human movement, but research shows simply kicking off our shoe-shackles and releasing our feet into the wild can result in injury. Whole Body Barefoot will help you safely and effectively transition to minimal footwear, reaping the enormous benefits of freeing your feet without injuring yourself along the way.

“Whole Body Barefoot presents:
The mechanics of bunions and pronation
How to strengthen weak ankles and arches
How to figure out your true shoe-size
The importance of walking on natural surfaces―“Vitamin Texture!”

“With clear, science-based explanations, Bowman lays out how conventional shoes and artificial environments leave us with sedentary feet as well as the steps necessary to restore lost foot function, and improve health…naturally!”

2. The Barefoot Book by Dr. Daniel Howell

Book description: “Our addiction to wearing shoes has been linked to conditions ranging from foot fungus and bacteria to bunions and fallen arches. Ill-fitting and high-heeled shoes cause damage to the knees and spine, and continuous wearing of any kind of shoes builds up these problems. Daniel Howell describes the benefits of a simple alternative: going barefoot. The barefoot lifestyle corrects misalignments and increases foot strength and flexibility, and it is practiced in many other countries. In a reader-friendly, accessible style, this practical book explains the health advantages of going barefoot, provides tips for increasing barefoot time, and encourages everyone to experience the health benefits and the natural, vital pleasure of a barefoot connection with the earth.

Can something that feels as good as going barefoot also be good for you? (Yes!)

Most of us kick off our shoes when we get home from work or an outing. It just feels good. Well, as Daniel Howell points out in this timely guide to barefooting, it feels good because it is good for us.

Research shows that going barefoot strengthens our feet, makes them more flexible and improves body alignment. Why, then, are we buying shoes for infants who can’t yet walk? Wearing high heels that hurt with every step? Spending hundreds of $$ on running and hiking shoes? Some of us are following social conventions or fashion trends. Most of us think we’re protecting our feet and keeping them clean.

“Not so, says Dr. Howell. An expert on human anatomy, he explains how shoes can:
upset natural weight distribution
overload joints
decrease foot flexibility
reduce shock absorbtion of the arch
cause bunions and in-grown toenails

Howell offers practical tips–and 50 good reasons–for easing into a barefoot lifestyle. He describes the best shoes to wear (if we must) but strongly encourages us to try going barefoot and to feel the life-changing health benefits.

With barefoot hiking and running clubs springing up all over and the recent success of minimalist footwear, the time for bare feet is here. Whether you want to create more barefoot time for you and your family or go bare 24/7, The Barefoot Book will help you every free and natural step of the way.


How to breathe” by Belisa Vranich at TEDxManhattanBeach (10 min 25 sec)

Check out articles on the StrongFirst method of breathing, for example “How to Sync Your Breathing for More Kettlebell Power” by Brett Jones, in which he writes:

“Your breathing pattern should ‘match’ your goal. For example, for stretching and relaxation, we use what is known as an anatomical breathing match. As the body gets compressed (think leaning forward to stretch the hamstrings), air is released or forced out. As the body extends, air is drawn in (think standing up from a toe touch and inhaling). For the strength, stability, and power of the swing, we use the biomechanical breathing match. A biomechanical breathing match means we inhale while getting compressed (creating intrabdominal pressure) and exhale while extending (resulting in a more stable and braced finish).

“Once the correct breathing match or strategy is identified—biomechanical in the case of the swing or hip action of the ballistics—we want to sync up the rhythm of the breath to the pattern of the movement. To create the intrabdominal pressure needed for stability during the eccentric loading (which can reach 2.5-3x bodyweight or more), we need to time our sharp nasal inhale for just before the full eccentric action occurs. A brief breath hold happens as the reversal of the movement occurs. This rapid deceleration and redirection of force in the swing is just one reason it is such a power exercise. Then on the hip extension, a forced exhale will occur as the hips fully extend. This can begin prior to the full hip extension but should ‘finish’ timed with the extension of the hips. I like to think of getting trapped between my glutes and abs at the top of the swing so air gets knocked out.”

The Valsalva & Stroke: Time for everyone to take a deep breath” by Jonathon Sullivan MD, PhD, SSC has lots of good info, including science, graphs, charts, fuller context, and clinical experience. It has theory and practice. An excerpt:

“That the Valsalva causes a steep increase in thoracic and abdominal cavitary pressures in support of the spine is not an issue of contention [10]. This of course is the principle reason for its use in structural barbell lifts. Holding a large breath against a closed glottis creates a ‘balloon’ of relatively incompressible gas in the thorax, and, via the diaphragm, a corresponding pressure increase in the abdomen. These pressures support the spine and resist vertebral shear forces [11,12,13] in a way that probably protects against orthopedic injury. Although no randomized trial of this hypothesis exists as far as I know, this putative, protective and desirable effect of Valsalva does not seem to be at issue.

“People with known aneurysms or other intracranial lesions, known retinal disorders, a family history of aneurysm or SAH, or a history of polycystic kidney disease should not lift, Valsalva or no Valsalva, unless and until cleared by a physician. I make no claim that my list is inclusive of all conditions requiring physician evaluation and clearance. It is not.

“If you want to be strong, you have to lift heavy. And if you lift heavy, you’re going to lift under Valsalva. I’d like to think you now have a better perspective on this practice. The rest is up to you.”

And you might listen to the podcast episode “#124 Why Changing The Way You Breathe Will Transform Your Body and Mind with James Nestor” of Dr Rangan Chatterjee’s “Feel Better, Live More” podcast. Note they say “CAUTION: This episode contains mild swearing.”

Show description: “In today’s episode, we’re returning to one of my favourite topics. Breathwork is where my personal and professional interests collide. How we breathe affects every body system we have and I’m excited to welcome James Nestor, science journalist and author of new book Breath, which explores the data behind this ancient, but some might say lost, art.

“And yes, it is an art. As we discuss, it doesn’t matter whether you follow a new or ancient technique to harness the potential of your breath, the principles are the same. What I love about James’ approach is he has no agenda to push. He hasn’t developed his own breathing technique, theory or product. He’s a journalist with an enquiring, sceptical mind. By his own admission, he came from a place where – like many of you, perhaps – he thought, ‘What’s all the fuss about breathing? It’s automatic, it’s easy, our bodies know what they’re doing’. But do they really?

“During this conversation, we cover some of the fascinating – objective – insights James has uncovered in his research. He explains the benefits of nasal breathing, the importance of masticating and how diet affects the skeletal development of our children’s mouths. James reveals how learning to chew more, chewing on one side and using mouth tape at night has changed the structure of his own mouth. His airways – and his wellbeing – have never been better. We discuss the long list of conditions breathing may improve; how athletes can benefit. And James reveals the therapeutic process behind some ‘super breathing’ techniques.

“Whether you’re already practising breathwork, you’re curious or yet to be convinced, James has a no-nonsense, rigorous approach we can all take something from. I hope you enjoy this conversation as much as I did!”

Good Fitness Stuff

Fire Fighter Injury Prevention – Dr. David Frost,” a presentation to the IAFF (1 hour 2 min 4 sec). Key message: for much you do, keep your knees and toes in the same direction!

Enter the Kettlebell – Pavel Tsatsouline” (46 min 52 sec)

Never, Ever Give Up. Arthur’s Inspirational Transformation!” (4 min 54 sec)

Friends of MovNat

Kelly Starrett, Gray Cook of FMS, Lee Burton of FMS, Katy Bowman, Pavel Tsatsouline and others all know the MovNat people, and behind the scenes they all work together, share ideas, and learn from each other and with each other. For the better of the self, for the better of society, for the better of the world. (I should put that in Latin and make it a motto! Which I just did. The wonders of modern technology, including Google Translate. In Latin it is “Nam melius sui, melius societatis, melius mundi.”)

Kelly Starrett was a guest on the FMS Podcast, in the episode “How To Be Pain Free.

Lee and Gray have talked about MovNat in a number of episodes of their FMS Podcast. Most every episode they do is worth listening to! Lots of stuff on the FMS Website, too.

Gray Cook of FMS and Erwan LeCorre, founder of MovNat, did a course together: “Gray Cook & Erwan Le Corre – Exploring Functional Movement.”

Danny Clark of MovNat and Katy Bowman have also done a course together: “Katy Bowman & Danny Clark – Natural Movement® Fundamentals.

Katy Bowman was a guest on the FMS Podcast in the episode “Permission to Move Your DNA.”

Katy Bowman has a podcast and a website.

MovNat’s Vic Verdier works with Pavel Tsatsouline’s Strong First. (More about Vic on Breaking Muscle.)

Brett Jones, with StrongFirst, was a guest on the FMS Podcast in the episode “Unlocking More Strength.”

Here is a CrossFit Level 3 Certified Trainer (and MovNat Level 1 Certified Trainer) interviewing a MovNat Level 3 Certified Trainer: “TFP #065 Bernd Reicheneder – MovNat.

Navy SEAL on MovNat: Brilliant, Practical, Not Flashy: How this Navy SEAL Commander Takes Real World Fitness to Another Level with Natural Movement” by Mark Bollong

Top-ranking UFC fighter Carlos Condit shares great insights about his MovNat / Natural Movement Fitness training with founder Erwan Le Corre.” (3 min 4 sec)

MovNat Physical Therapists

Nick’s Amazing Transformation with Natural Movement” by Nick Burroughs Physical Therapist & Level II MovNat Certified Trainer

4 Lessons This Doctor Learned From Natural Movement” by Dr. Phil Lombardo PT, DPT, SCS, CSCS, PES, CES, NFHS, USATF, MCT, EMRT

A Physical Therapist Awakens to MovNat” by Jimmy Minner PT, DPT, SCS, MCT II

Why MovNat in a Physical Therapy Practice?” by Dr. Jenny Ploss PT, DPT, Level 2 MovNat Certified Trainer

Lessons Learned By Physical Therapist Who Went ‘All In’ With MovNat” by Thomas Berkery Physical Therapist, Level 1 MovNat Certified Trainer

Articles Written by MovNat Physical Therapists

How to Prevent Back Problems and Spinal Injuries with Natural Movement” by Dr. Jenny Ploss PT, DPT, OCS, Level 2 MovNat Certified Trainer

How to Overcome Limitations with Natural Movement (by Dr. Barnett)” By Tim Barnett PT, DPT, OCS, MCT L1

5 Natural Movements Superior to Burpees” by Thomas Berkery Physical Therapist, Level 1 MovNat Certified Trainer

4 Motor Learning Strategies To Enhance Natural Movement Results with People of all Abilities” by Dr. Connie Johnson PT, DScPT

How Jenny Climbs Runs and Cycles with Fewer Injuries and More Confidence Than Ever Before” by Dr. Jenny Ploss PT, DPT, OCS, Level 2 MovNat Certified Trainer

Why Natural Movement Is Therapy” by Dr. Jenny Ploss PT, DPT, OCS, Level 2 MovNat Certified Trainer

Our Movement Approach & Philosophy” at Great Lakes Chiropractic & Movement Center, where Dr. Morey works.

MovNat Medical

See “MovNat Medical: Clinical Applications of Natural Movement (Riverdale, NJ)” and “MovNat For Medical Professionals.

MovNat in Schools

Teacher Application: “If you are a physical education teacher working at a school in the USA and would like to apply for a MovNat scholarship, please fill out the form below.”

Why Kids Need Natural Movement – Case Study at Bloom” by Amar Muhić, Physical Education Teacher at Bloom

Chinook Trail Middle School (on Facebook) does MovNat, which you can see on Instagram (@movnatctms) or Facebook.

The Classical Tradition

The History of Physical Fitness” By Erwan LeCorre

An influence on today’s good fitness ideas is George Herbet. You can read about his work in “History” and see his books on Amazon.

Physical Fitness (1936)” (1 min 13 sec)

Boys’ P.T. Aka Children Of South Africa (1944)” (1 min 49 sec)

Men of Tomorrow (1938)” (1 min 34 sec)

Physical Training Battalion Boys In Action (1945)” (1 min 25 sec)

German Fitness, 1930’s – Film 6031” (9 min 20 sec)

LaSierra High School Physical Education Program

LaSierra High PE Program” (1 min 10 sec)

The Motivation Factor – Physical Education in schools in 1960’s” (5 min)

‘The School Where Fitness Counts’ (LaSierra High PE)” (13 min 8 sec)

The LaSierra High School Physical Education Department Concepts Philosophy handbook contains their philosophy, color (of shorts) system, fitness standards, etc.

You can read the similar document The Motivation Factor by Stan LaProtti

They were featured in the article “How American Can Get Physically Tough” in Look Magazine, 30 Jan 1962 edition.

The Art of Manliness did a podcast episode on 15 March 2016 about LaSierra entitled “#183:When High School PE Was a Man-Maker.” (1 hour 4 min 28 sec)

Lean Berets has some written and audio stuff about LaSierra. And they have a collection of lots of links about the program.

The Motivation Factor” is a recent documentary about the LaSierra program. They also have posted the Concepts Philosophy handbook. From the handbook:

MovNat Women

Get to Know Abby Corriveau: An Interview with a MovNat Team Instructor” by Abby Corriveau.

A Breath of Fresh Air: My Experience at a MovNat Workshop” by Nicole Crawford.

Natural Movement For Women: An Interview with 3 MovNat Certified Trainers

How Diana Restored Her Body, Got Stronger and More Capable Than Ever, and Earned Her MovNat Level 3 Certification

MovNat training at Wildfitness” (2 min 51 sec)

Combo Workout – Intermediate Level Vol 1. | By MovNat” (3 min 1 sec)

Combo Workout – Intermediate Level Vol 2. | By MovNat” (1 min 25 sec)

Combo Workout – Intermediate Level Vol 3. | By MovNat” (1 min 24 sec)

Combo Workout – Intermediate Level Vol 4. | By MovNat” (2 min 18 sec)

MovNat Book

Book description: “Erwan Le Corre, creator of the world-renowned fitness system MovNat, is on a mission to reintroduce natural movement to our modern lives with the most ancient movement skill set: walking, running, balancing, jumping, crawling, climbing, swimming, lifting, carrying, throwing, catching, and self-defense. Try to imagine an out-of-shape tiger stepping on an exercise machine to get a workout. It doesn’t make any sense, does it? Wild animals simply move the way nature intended, and they become powerful, healthy, and free in the process. So why should it be any different for us? We have become “zoo-humans,” separated from nature and living movement-impoverished, unnatural lifestyles. As a result, we are suffering physically, mentally, and spiritually. Exercise has become artificial and boring–a chore, if not a punishment. We are training parts of our bodies, not the whole, and we have lost our drive for movement. What we need is not a better understanding of exercise physiology or more variety in fitness programs and modalities. What we need is simplicity, meaning, purpose, inspiration, and enjoyment. We need to get back to natural movement. In The Practice of Natural Movement, Le Corre demonstrates our innate and versatile ability to perform practical and adaptable movements. With countless techniques and movement variations, as well as strategies for practicing anytime and anywhere, he will inspire you to build a naturally strong and flexible body and to form yourself anew into a mindful, skillful, and physically capable human being.”

The Benefits of Crawling

The Physicsal and Mental Benefits of Crawling” by Darryl Edwards. Excerpt:

“There’s a reason, for example, why some physical therapists include elements of crawling as part of their suggested programs. Crawling, in short, has some rehabilitative and restorative effects that often go unnoticed. For example, crawling requires coordination of your upper and lower body, forcing your shoulders and hips to work together. It’s the reason why crawling is so important for babies – it’s a basic form of movement that requires a considerable amount of coordination between all parts of the body.

And that’s why some sports coaches also view crawling as a way to boost sports performance. Crawling, they say, is one of the best forms of strength and mobility exercise possible. It’s the reason why you might see 300-pound/136kg professional American football or rugby players crawling on the ground at a late afternoon practice – it builds lateral strength and the ability to transfer power from the lower body to the upper torso. And it’s the reason why many militaries require some form of crawling and rapid movement along the ground as a form of basic training. The crawl motion can be moving diagonal limbs together (contralateral) or cross-pattern like a trot or moving arms and legs on the same side together (ipsilateral). It can be hand foot crawls or hand knee crawls as evidenced in children.”

The Importance of Crawling” on The Ballet Blog. An excerpt:

“Crawling is a very important developmental milestone to not only go through, but also to revisit frequently to develop and maintain optimal functioning of the human body. While many teachers understand the relevance of this themselves, and have reported dramatic changes in their students progress after incorporating some of the exercises that we encourage, however the common question is “How do I explain it to the parents?” Teachers are worried that the parents of dancers will be upset if their child is crawling in dance class rather than standing in first position, so this post aims to explain why it’s so important.

The following article outlines why it is important to include work on hands and knees in dance class, and the many benefits to doing so, as well as a few words of caution, in six key areas of focus.

“1. Dance class is often the first, formal physical training that an individual gets
2. Many children miss out crawling for various reasons
3. Crawling helps activate important muscular and fascial slings that are essential for dynamic stability
4. Poor stability in these slings results in difficulty maintaining a good posture in class and with movement
5. Research indicates many cognitive benefits to crawling and cross-pattered work
6. Including crawling in class is a simple and fun way to improve core stability in dancers”

Why Crawling Fixes Everything” by Brett Klika. An excerpt:

“The crawl pattern offers a variety of benefits for nearly every part of the body. Read on to learn how moving like a baby can offer big-time results for adults.

“Crawling requires both sides of the brain to work together, because limbs on both sides of the body have to move synchronously (called a contralateral movement pattern). To make this happen, information must be passed through a “highway” that links the two sides or hemispheres of the brain called the corpus callosum.

“Crawling requires the scapulae and other joints involved with shoulder movement to move in a proper pattern. At the same time, a small amount of compression is placed on these joints while supporting the upper body against gravity. This small amount of compression is often just enough to fire proprioceptors that reignite muscles involved with stability and mobility. The result is more mobility, less rigidity and pain.

Crawling (particularly when actively gripping the ground) provides proprioceptive feedback from the palms of the hands, which keep these valuable appendages strong and dexterous.

Those with poor core stability will display a pronounced “wagging” of the hips as they crawl. This could be an underlying issue stemming from a variety of issues.

“Initiating a moving crawl triggers dormant muscles in the hips to mobilize and stabilize to match and accommodate the upper-body motions on the other side of the midline. This helps the hips move better, which results in not only healthier hips, but also a healthier lumbar spine.”

Regain and Build Your Original Strength Through Crawling” by Tim Anderson. An excerpt:

“Crawling is a developmental movement pattern that ties everything about you together. In developing children, crawling activates and integrates the different parts of the brain.

“Through crawling, neural connections and pathways are established in the brain that allow the brain to become more efficient at communication between the left and right hemispheres.

“The better the brain can communicate and process information, the better the body moves.

“Crawling also unites your sensory systems. It integrates your vestibular system (your balance system), your proprioceptive system (your sense of self in space, or your self awareness system), and your visual system (your visual system). It can even improve your hand eye coordination.

“Perhaps the greatest benefit to crawling is that it builds a foundation of reflexive strength, the original strength you were born to develop.”

NDS and Neurodevelopment

Listen to the podcast episode “Neurodevelopment Specialist Janet Oliver: Neurodevelopment Affects Everything.” Great stuff. Also available on many, many podcast apps, as well as free on Amazon, Audible, and YouTube.

In “Rehab: Impossible – Part 1” and “Rehab: Impossible – Part 2” the FMS folks discuss a practical application of the NDS.

Episode description: “Our two-part Movement Podcast season finale kicks off this week with the remarkable story of Steve Cairns. Steve suffered a stroke and had brain stem surgery in the spring of 2017. Based on his movement background, and now robbed of his ability to walk, he elected to rehab himself.

“This is an inspiring story of the human spirit and how he defied all odds on his journey to recovery. To give the full story, we are presenting the season finale in two parts. This week, our own Ashley Forbis sits down with Steve to get the details of what happened.

“In next week’s part two, Gray and Lee continue the conversation and dive deeper into the reality of this impossible rehab, and what it may unlock for future brain injury patients.

This story is an amazing example of the power of looking at movement our way — so listen in, join the conversation, and share with anyone who needs to hear.”


Secrets of Sleep Science: From Dreams to Disorders” by Dr. Craig Heller is a fascinating dive into the biological role of sleep.

Lecture course description: “Sleep is the subject of intense scientific debate among biologists and neuroscientists. Why must we spend about one-third of our lives asleep? What exactly is sleep? Why does a lack of sleep impair our cognitive abilities and leave us vulnerable to a host of medical issues ranging from obesity to reduced resistance to infectious disease?

These 24 engrossing lectures take you to the forefront of the field to reveal what happens in the sleeping brain right down to the cellular and molecular level. You’ll investigate what biological changes occur during wakefulness that are reversed during sleep – and why your brain forces you to fall asleep to repay an accumulated sleep deficit, no matter how dangerous the circumstances.

“The science of sleep encompasses basic concepts of electricity, neuroanatomy, and neurochemistry, which are responsible for the ‘architecture of sleep.’ Professor Heller explains the science behind our circadian rhythms, REM and non-REM sleep, the physiology of dreaming, and more.

“Sleep pathologies and disorders are among the most fascinating topics of the course. From disorders such as sleep apnea, narcolepsy, and restless leg syndrome to parasomnias such as sleepwalking and night terrors, the most up-to-date findings in the science of sleep are truly riveting.”

And “Why We Sleep: Unlocking the Power of Sleep and Dreams” by Dr. Matt Walker is good, too.

Book description: “The first sleep book by a leading scientific expert – Professor Matthew Walker, director of UC Berkeley’s Sleep and Neuroimaging Lab – reveals his groundbreaking exploration of sleep, explaining how we can harness its transformative power to change our lives for the better.

“Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don’t sleep. Compared to the other basic drives in life – eating, drinking, and reproducing – the purpose of sleep remained elusive.

“But an explosion of scientific discoveries in the last 20 years has shed new light on this fundamental aspect of our lives. Now, preeminent neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming. Among so many other things, within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming mollifies painful memories and creates a virtual reality space in which the brain melds past and present knowledge to inspire creativity.

“Walker answers important questions about sleep: How do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us, and can they do long-term damage? Charting cutting-edge scientific breakthroughs and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer’s, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and immensely accessible, Why We Sleep is the crucial account on sleep that will forever change listeners’ minds on the subject.”

NDS – 27 minutes

natural movement | | foundations | session 4 | ground to standing warm up

natural movement | | NDS 17min 41sec

MovNat Dallas Event NDS” (23 min 26 sec)

Extra! Extra! Self-defense Essentials

When Violence Is the Answer: Learning How to Do What It Takes When Your Life Is at Stake by Tim Larkin.

Book description: “In a civilized society, violence is rarely the answer. But when it is, it’s the only answer. The sound of breaking glass downstairs in the middle of the night. The words, ‘Move and you die.’ The hands on your child, or the knife to your throat.

“In this essential book, self-protection expert and former military intelligence officer Tim Larkin changes the way we think about violence in order to save our lives. By deconstructing our assumptions about violence — its morality, its function in modern society, how it actually works — Larkin unlocks the shackles of our own taboos and arms us with what we need to know to prevent, prepare for, and survive the unthinkable event of life-or-death violence.

Through a series of harrowing true-life stories, Larkin demonstrates that violence is a tool equally effective in the hands of the ‘bad guy’ or the ‘good guy’; that the person who acts first, fastest and with the full force of their body is the one who survives; and that each and every one of us is capable of being that person when our lives are at stake.

An indispensable resource, When Violence is the Answer will remain with you long after you’ve finished reading, as the bedrock of your self-protection skills and knowledge.

About Tim Larkin: “For nearly 20 years TFT founder and creator, Tim Larkin, has been well known in the self defense & close-combat training world but ‘under-the-radar’ to ordinary folks like you. He’s the guy operations like the US Navy SEALs, Army Special Forces and the US Border Patrol call in behind-the-scenes to teach them when it’s ‘kill-or-be-killed.’ During the last 20 years he’s trained not only these elite military special forces and law enforcement units but corporate and civilian clientele in New York, Las Vegas, London and other cities around the world using a combination of live training sessions and DVDs. A sought after public speaker, Larkin has spoken to CEO’s, government officials, and business leaders in over 40 countries on how to use these same principles of surviving life-or-death violence in the less life-threatening environment of business.”

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