Over the last 15 years, I have been experimenting with an optimal approach to freedom in movement by understanding the forces acting on the body, coupled with the investigation of the body from within.

The above investigation has unveiled a view of the body and optimal functioning that has come from sitting with the understanding that the body is one functional unit. Movement is whole.

More about Mark

Partner Cross Legged Sitting with External Rotation/Abduction/Trunk Flexion

This is an excellent opening for the low-back, hip and ITBand. The relative position of the femur relative to the trunk is; External rotation Abduction Trunk Flexion Therefore this exercise is excellent to lengthen through Peroneii, IT Band and thoraco-lumbar fascia. Perform 1-3 times per week.

Oblique Slings Opening: 1. Hip Flexor/Obliques/Pec Major. 2. Glute/Lat Dorsi

Side-lying set up with underside hip flexor quad on length into oblique abdominals and pec major. Top-side hip and posterior sling on length into contralateral lat dorsi. Take partner into deeper yield and lengthen experience on the exhalation.

Closed Chain Contract-Relax for Levator Scapulae, Trapezius, Pec Minor and Bicep

Create a foundation for the stretch by ensuring vertical neck to occiput and with the crown of the head as a base. Thigh angle is vertical and spine is long. Cylinder is active throughout. Interlock fingers at the sacrum, lengthen arms and widen shoulders. Start to lift away. Partner assists with gentle vertical lift and [...]

Partner Contract-Relax for Quadratus Lumborum, Lat Dorsi and contralateral Hamstring

The neuro-physiology of CR is explained and demonstrated. The key areas of the low-back, trunk and opposite hamstring are lengthened using partner activation, followed by lengthening.

Attitude, Motivation and Jazz!

For as long as I can remember, when I have spoken to a client about essential ingredients to break-through, I have mentioned Attitude and Motivation. Why? Attitude is a baseline.  It is how you approach everything that you do. It is a constant in your way of working. It is how you relate. Its how [...]

Upright Posture/Core Stability/IAP and Initial Exercise for Ideal Core Stability

Upright Posture needs the energy in the body to travel from the feet to the crown of the head. The core aspects of this are the diaphragm as the pressure regulator of the core in the chest and the pelvic floor and hips as the base. We first experience this as an infant on its [...]

Bear Pose 14 month transition posture

Living and Developmental Insights of the Body, Brain and CNS in Moving

‘Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.’ – Johann Friedrich von Schiller ‘Integrate sensory information to transform perceptual awareness.’ Mark McGrath Intrinsic equilibrium If you were to remove all the muscles that attach to the spine it still would not collapse. Why? [...]

Powerband shoulder harness. Falling lunge

The Falling Lunge was developed by Professor Janda to train the Reflexive and Proprioceptive systems. For the lunge to be effective, it needs to be trained with ideal posture. The power bands give great feedback to achieve this ideal! I describe how the role of reflexes is to be present to be fast acting via [...]