FC2O Episode 15 – Lawrence Smith Show Notes

0:00. Introduction – Lawrence Smith, Alexander Teacher & Barefoot Runner

Lawrence Smith Barefoot Running Technique

9:31. The Manhattan Centre for alexander

10:26. Working with Performers

12:16. Feldenkrais & Alexander

13:31. FM Alexander’s little known background

20:05. Schooling & Creativity

21:00. The chair is a political tool designed to create a docile population

21:25. The Moro reflex

23:00 Respiratory mechanics

Phrenicopericardial Ligaments…
  • Phrenicopericardial ligaments
  • Diaphragmatic breathing in running
  • Inhaling on extension in quadrupeds
  • T’ai chi and the breath
  • Chi is smarter than you

26:16. Postural reflexes & running

  • Ballet impacting on running
  • “Land on your heel and roll through your foot”…
  • Leading with head, letting spine lengthen
  • Barefoot on asphalt – like running on cream
  • Interosseus reflex of the positive supportive response
  • Long toe flexors supporting the calf muscles

32:13. Coach Vigil – the Tarahumara were smiling!

In the book, Born To Run, famous running coach, Coach Vigil, invested time in trying to identify what made the Tarahumara (Rarumari) runners great… one key thing he noted is that they were all smiling as they ran!

35:14. Barefoot trail running as nutrition

36:17. The importance of vision in running

Gracovetsky’s Spinal Engine – capturing ground reaction force to spin the spine into the next step of gait.
From “The Neutral Spine Principle” (Wallden 2009)
  • Gracovetsky’s Spinal Engine

38:21. Looking (for) glass

  • An outward gaze, rather than an inward gaze…
  • A danger of barefoot running – it feels good!
  • Achille’s adaptation
  • Spring in your step
  • Nervous system = instant adaptation
  • Muscular system = weeks for adaptation
  • Connective tissue system = months for adaptation

42:47. Heel strike is “not” okay… 

  • Your joints are relieved of so much stress
  • Try jumping rope on your heels…
  • Pole vaulting with your legs
  • Impact transients are injurious
  • You shouldn’t really “land” on your foot
  • Still in the upper arc of your body’s motion at ground contact

 46:31. Angela Caine, Voicegym and the anterior temporalis

Angela Caine, founder of Voicegym, often explained the importance of a smile in activating the anterior temporalis and initiating mouth opening through its fascial attachments into the lateral pterygoid muscle…
  • The whispered “ahh”
  • Suboccipital muscles as primary… or maybe secondary… 
  • TMJ function

51:30. Leading with the head – the cranial nerves

52:35. Visual mobility preceding neck mobility…

  • Hand relaxation preceding trapezius relaxation
  • Liberate the toes to run well

55:05. Uni- v.s Bi-articular Muscle function

  • Are tight muscles dysfunctional or functional?

1:03:13. Muscle Function – proximal v.s distal musculature

  • Overpronation
  • Plantar fasciitis
  • Orthotics
  • Uphill repeats
  • Closed v.s open chain

1:09:37. Running & Writing… to find out what you think!

  • Treadmills
  • Pro’s & Con’s
  • Natural athleticism
  • Running as a reflex… following the mind / eyes / head
  • Travelling without moving

119:08. The Myth of Core Stability

Phill Beach (2010). Loading the shoulder girdle creates axial compression which must be met with axial extension and squeezing of the trunk using the transverses abdominis – much like the effect of a hand gripped around a toothpaste tube.

1:22:19. Diaphragmatic motion

  • The Myth of the Belly Breath…
  • The phrenopericardial ligaments

1:29:26. Loading the trunk to (axially) extend the trunk

1:31:40. Neck injuries through excessive loading

  • Poor habits are relatively easy to work with
  • Systematic abuse & emotional holding patterns

1:34:09. Referring Out

1:34:58. Muscles are like people

  • Push them hard, they resist
  • Gently encourage them, they tend to comply

1:35:38. Kinaesthetic Transfer

  • The Russian boxer
  • Start with sitting… less need for control
  • Kinaesthetic memory & embodiment of trauma
  • Knee replacement & crepitus 

1:38:54. Childhood Development & Motor Learning

  • The importance of environment
  • To hear more about this topic, try listening to Phill Beach’s amazing insights in FC2O Episode 12.
  • We’re also running a workshop on this in Wellington in March 2020

1:44:55. Alignment or Dynamic Posture?

1:45:16. Lawrence’s order from chaos…

  • stop and look around – interact with your environment

1:46:33. Closing comments.

To book an appointment or learn more about Lawrences work, head to his website here. Alternatively to explore the inner reaches of his mind, head to his blog site here.