Essentrics with Denise

09/06/2026

Biomechanics of the Foot Arches

The image illustrates the three major functional arches of the foot—the medial longitudinal arch, lateral longitudinal arch, and transverse arch. Together, these arches create a dynamic system that helps the foot support body weight, absorb impact, distribute plantar pressure, and provide a rigid lever for propulsion during walking and running.

The medial longitudinal arch is the most prominent and flexible of the three. It is formed primarily by the calcaneus, talus, navicular, cuneiforms, and first three metatarsals. The talus acts as an important component of the arch and helps transmit body weight from the leg toward the forefoot. Structures such as the plantar fascia, spring ligament, tibialis posterior, tibialis anterior, and intrinsic foot muscles contribute to maintaining and dynamically controlling this arch.

The lateral longitudinal arch is flatter and generally more rigid than the medial arch. It is formed mainly by the calcaneus, cuboid, and fourth and fifth metatarsals. Its relative rigidity provides a stable platform for weight bearing, while the lateral column helps transmit forces between the hindfoot and forefoot. During gait, the lateral side of the foot plays an important role in initial contact and load acceptance.

The transverse arch runs across the foot and is most evident through the cuneiforms, cuboid, and bases of the metatarsals. It helps distribute load from side to side rather than allowing pressure to concentrate at a single location. The transverse arch works together with the longitudinal arches to create a three-dimensional, adaptable structure capable of changing stiffness according to the phase of gait.

During weight acceptance, the arches undergo controlled deformation. The foot becomes relatively more mobile, allowing it to accommodate the ground and dissipate impact forces. Controlled pronation contributes to this shock-absorbing behavior. The plantar fascia and other passive and active structures store and manage mechanical energy as the foot accepts body weight.

As the body progresses toward terminal stance and push-off, the foot becomes progressively more rigid. Dorsiflexion of the toes tensions the plantar fascia through the windlass mechanism, which elevates and stiffens the medial longitudinal arch. This transforms the foot from a relatively compliant structure into a rigid lever, allowing the plantar-flexor muscles to transmit force efficiently toward the forefoot and toes.

The arches therefore function as a coordinated spring-and-lever system. They can deform under load to absorb and store energy, then return some of that energy during propulsion. Their mechanical behavior depends on the interaction between bones, ligaments, plantar fascia, muscles, and the forces acting between the foot and the ground.

Clinically, changes in arch mechanics can alter plantar-pressure distribution and the movement of the entire lower-limb kinetic chain. Excessive or poorly controlled pronation, a markedly lowered medial arch, or reduced arch stiffness may change how forces are transmitted through the ankle, tibia, knee, and hip. However, arch shape alone does not determine dysfunction—dynamic control, symptoms, strength, mobility, and functional loading are equally important.

🔑 Key takeaway

Medial arch → flexibility + shock absorption
Lateral arch → stability + load transmission
Transverse arch → side-to-side load distribution
Plantar fascia + muscles → dynamic support
Windlass mechanism → arch stiffening
Rigid foot → efficient propulsion

The foot is therefore much more than a passive support structure—it is a dynamic biomechanical system that continuously changes its stiffness and shape to absorb forces and generate efficient movement.

08/02/2026

The Biomechanics of Shoulder Abduction: A Perfect Example of Joint Coordination

Raising your arm overhead may seem like a simple movement, but it is actually one of the most complex coordinated actions in the human body. Achieving 180° of shoulder abduction requires precise interaction between the glenohumeral (GH), scapulothoracic (ST), sternoclavicular (SC), and acromioclavicular (AC) joints. This coordinated motion is known as the scapulohumeral rhythm.

Approximately 120° of abduction occurs at the glenohumeral (GH) joint, where the humeral head rolls superiorly while simultaneously gliding inferiorly on the glenoid fossa. This opposing roll-and-glide mechanism prevents the humeral head from impinging against the acromion and maintains joint congruency throughout the movement.

The remaining 60° is produced by upward rotation of the scapula on the thoracic wall. This scapular motion results from approximately 25° of elevation at the sternoclavicular (SC) joint, 25° of posterior rotation of the clavicle at the SC joint, and about 35° of upward rotation at the acromioclavicular (AC) joint. Together, these motions rotate the glenoid fossa upward, allowing the arm to continue elevating without excessive compression of the subacromial structures.

As the arm elevates, the humerus externally rotates, moving the greater tubercle away from the acromion. This external rotation preserves the subacromial space, reducing compression of the supraspinatus tendon, subacromial bursa, and long head of the biceps tendon. Without sufficient external rotation, painful impingement is far more likely to occur.

The movement is powered by a coordinated muscle force couple. The supraspinatus initiates abduction, while the middle deltoid becomes the primary elevator. Simultaneously, the rotator cuff muscles stabilize the humeral head by producing an inferior compressive force that counteracts the superior pull of the deltoid. The upper trapezius, lower trapezius, and serratus anterior work together to produce smooth upward rotation of the scapula, ensuring efficient force transfer throughout the shoulder complex.

Disruption of this coordinated rhythm can significantly impair shoulder function. Weakness of the serratus anterior or lower trapezius, rotator cuff pathology, AC joint dysfunction, clavicular injuries, adhesive capsulitis, or glenohumeral instability may alter scapular mechanics, reduce overhead range of motion, and increase the risk of subacromial impingement, rotator cuff tendinopathy, and chronic shoulder pain.

Understanding scapulohumeral rhythm is fundamental in orthopedics, physiotherapy, sports medicine, and rehabilitation because restoring normal movement requires treating the entire shoulder complex—not just the glenohumeral joint.

Efficient shoulder movement is not the work of one joint—it's the result of four joints and multiple muscles working together in perfect biomechanical harmony.

06/21/2026

Applies to Essentrics too 😊😊😊

“The Approach Is Everything

Over the years I've come to believe that the approach is everything.

The meal may be the same meal. The prayer may be the same prayer. The adjustment may be the same adjustment. The qigong movement may be the same movement.

Yet everything changes when we bring attention, gratitude, reverence, and intention.

I remember chiropractic offices where healing seemed to begin before a word was spoken. The adjustment mattered, of course, but so did the atmosphere, the focus, the caring, and the value placed on the person being served.

The same is true in qigong. A simple movement becomes something entirely different when approached with the understanding that we are awakening the healing intelligence already present within us.

I sometimes say that you could take an ordinary hamburger and place it on fine china with candlelight and a linen tablecloth, and somehow it would taste better. The food hasn't changed. The experience has.

Perhaps what changes is the relationship.

The sacred is often not found in what we do, but in how we do it.

The approach is everything.”

05/12/2026

For more details visit Essentrics Workout and Classical Stretch ☀

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05/08/2026

04/07/2026

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04/05/2026

04/03/2026

You’re Wired Differently Than You Think

Most people think of the body as mechanical.

Muscles.
Bones.
Joints.

But underneath that…
there’s a constant flow of electrical communication.

Your fascia, the connective tissue that runs through your entire body, is part of that network.
It doesn’t just hold you together.

It helps transmit:
• tension
• movement
• pressure
• information

Across your entire system.

This is why:
• one tight area can affect somewhere completely different
• movement changes how your whole body feels
• patterns don’t stay isolated
Because your body isn’t a collection of parts.
It’s a connected system.
Always communicating.
Always adapting.

Everything in your body is connected.

Have you ever noticed one part of your body affecting another?

04/02/2026

04/02/2026

😊😊😊

It’s more than a workout – it’s a way of life 💙

“I love the classes in the mornings (6:00 am). I have a dance background (came to NYC in 1975 to pursue it) and I have been a fitness athlete all of my adult life. Classical Stretch is phenomenal! Miranda is fantastic and WOW – I’ve achieved the holy grail of fitness – FLAT ABS!!! Don’t get me wrong, I was in pretty good shape but the ab area i.e. the entire midriff area is targeted with Essentrics whereas hours in the gym NEVER touched it! I am interested in the training/certification program and the spa getaway as well. The program is the lifestyle that I’ve dreamed of since I was 10 years old. Thank you.” — Carla J

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