Rib and Torso Articulation

In this program you will learn to articulate the various segments of the torso.  Starting from the top down you will learn to spread and crush the ribs and open and close the soft tissues of the abdominal cavity and the hips.  This will be practiced in three planes - the saggital plane dealing with forward and backward bending, the lateral plane dealing with bending to either side, and the transverse plane dealing with rotation around the spine. 

You will also explore directed breathing and see how this can assist in re-awakening the deeper layers and assist in opening and closing in positions where it feels stuck. Opening the ribs especially will assist greatly with the any breathing practices, as well as contribute significantly to back flexibility and spinal mobility. 

This type of practice is best done daily for as much time as you can spare, until such time as the ribs are articulating properly and awareness is spread evenly across the ribs, spine and soft tissues. Just like many of the other practices in my tutorials, it can be taken as far as you want to take it. See the video below for a really high level exanple of rib and spinal mobility:


Obviously there are many other practices required to get to the level demonstrated in the above video (such as spinal waves, see my other program here) but this tutorial is a perfect starting point.




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Craig Mallett

Craig is a principal member of Physical Alchemy. He was subject to many of Dave’s early experiments, which broke him out of stasis and propelled him into becoming a dedicated student of the Da Xuan Daoist tradition. He teaches within Physical Alchemy and is also the instructor of the Da Xuan School in Sydney. Prior to this, he studied the traditional Chinese martial arts of Xin Yi Liu He Quan and Cha Quan under Dapeng Wang for a decade as well as many other modalities of movement, strength, flexibility and general physical development. 

Many of the courses found on this page bear the Aware Relaxed Connected logo and website.  This was Craig's former website, which was merged with Physical Alchemy when Craig and Dave joined forces. ARC no longer exists but all the important aspects can now be found here on the Physical Alchemy website and tutorial page.

Contact Craig:

email :: craighmallett@gmail.com
facebook :: https://www.facebook.com/CraigMallettDXPA
Instagram :: @craigmallettdxpa

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