The Humble Knee Bend

A common practice offered by Rolfers to help integrate movement is a knee bend.  The movement is similar but different to a small squat.  The knee bend helps to clarify movement at the ankle, knee and hip joints.  It also provides an opportunity to push with the feet which engages the precious muscles of the forefoot that initiate propulsion in the body. 

• Stands with feet comfortably underneath you looking straight ahead. 
• Your vision is open to the space and the feet are open to the (sensation of) the ground. 
• There is an acknowledgement of verticality in front of the spine (the midline). 
• To bend the knees imagine vectors into space.  These are like laser pointers.  There's one at the top of the shin bones (tibias) shining forward and one at the sit bones shining backwards. The vectors guide the movement,  The knees bend just as far as they bend when we walk (approx 30 deg).
• To straighten we press down with the front of the foot (forefoot) and rise up though the head.

When we bend we keep our centre of gravity directly over our feet.  When we press the forefoot in order to rise it's like pressing on the accelerator when driving a car​.  In the video below you can see me demonstrate this movement.  This is probably the most important part so it's worth mapping the movement as I have done in the video before trying the knee bend again.

After you have practiced the knee bend a few times try going for a walk.  How do you feel?  What has changed?  How does your body feel as you walk?  Some people noticed more awareness in their feet, more awareness of the back foot 'pushing' them along.  Perhaps you become more aware of spiral movement in your pelvis or spine.  Perhaps its easier to breath or your tail is more free.  It doesn't matter what you notice.  This important thing is the act of noticing as this helps the movement brain take ownership of new movements and sensations.

Thanks for reading.  If you have any questions or observations put them in the comments below. I'd love to hear from you.