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08. Unsupported Stance Phases with Visual Tracking

When you experience stress or tension, your brain and nervous system encode it as a multi-sensory pattern. This pattern can include the felt sense of your body (somatosensation), along with visual, auditory and sometimes even taste and smell associations. Because these patterns are stored through multiple sensory channels, creating new patterns of ease, comfort and freedom in the body and nervous system is often most effective when using multi-sensory techniques. 

Humans are highly visual beings, and a significant portion of your brain’s wiring is involved in processing and integrating visual information. 

This technique integrates visual tracking patterns (based on principles from Cognomovement) with a postural and breathing retraining technique inspired by the Postural Restoration Institute (PRI). For a deeper and more powerful experience, you may also integrate frequency listening or vocal toning practices while performing.

 

Equipment Needed

 

Before performing the following visual tracking exercises, establish good diaphragmatic breathing

    1. Inhale gently through your nose
    2. Pucker or purse your lips as you fully exhale all the air out of your lungs sensing your front lower ribs drop downwards into your belly and your abdominal wall draw in and engage.
    3. Pause ~3 seconds after each exhale.
    4. Repeat 5 cycles.
    5. For even more therapeutic effect perform frequency listening or vocal toning practices.

The following are the 3 different stance positions you will perform the visual tracking exercises in. Due to the natural asymmetry of the body it is recommended to initially perform on your left side. As you progress you may alternate between sides.

Position 1: Early Stance

  1. Place your left foot in front of your right so that they are 2-4 inches wide apart where your right toes are across from your left heel. 
  2. Shift your weight forward so that ~80% of it is on your left leg
  3. Rotate your pelvis/hips a little to the left
  4. Sense your left hamstring, inner thigh and outer hip engage

Position 2: Midstance

  1. Stand with your feet ~ 3-5 inches apart
  2. Exhale and gently perform a pelvic tilt by allowing your tailbone to come forward while keeping your knees unlocked but not bent deeply.
  3. Shift your weight over to your left so that ~80% of your weight is on your left leg. Your left hip should be directly over your left heel. Don’t overshoot so that your left hip is beyond your foot. 
  4. Sense your left hamstring and inner thigh engage.

Position 3: Late Stance

  1. Place your left foot behind your right so that they are 2-4 inches wide apart where your left toes are across from your right heel. 
  2. Shift your weight backwards so that ~80% of it is on your left leg
  3. Rotate your pelvis/hips a little to the left
  4. Sense your left hamstring, inner thigh and outer hip engage

 

Goals: 

    • Keep your neck relaxed
    • Maintain awareness of hamstring, inner thigh (adductor) and outer hip (glute med) engagement.
    • Perform the movements without eye or neck strain
    • Maintain smooth visual movement throughout the pattern
    • If performing toning, stay in tune with each frequency.

 

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