Four Stages of a Muscle Action

and Paired Essentials and Complements

To understand and embody these two principals, it is important for you to have already explored and have
insight into:
• Initiating an action at a focal joint
• Condensing and expanding contractions
• Distal and proximal movements
• Currenting of postural tone through A-muscle fibers toward the body center (spine and navel)
and B-muscle fibers currenting toward the periphery (hands, feet, head, and tail)
• Muscle coupling in which the muscles on the condensing side of the focal joint are A-muscles
and the muscles on the expanding side of the joint are B-muscles. In distal movements, the B-
muscles pass over the next distal joint(s). In proximal movements, the B-muscles pass over the
next proximal joint(s).

Paired Essentials and Complements

Another underlying principle is that of paired essentials and complements. On each side of a joint, there
are at least two muscles, or portions of a single muscle, that have similar lines of force. One muscle is an
A-muscle and one is a B-muscle. (There can also be more than two on a side.)

Therefore, at every joint, there are a minimum of four muscles that exert a similar line of force. The A-
muscle and B-muscle on one side create movement in one direction, the A-muscle and B-muscle on the
other side create movement in the opposite direction. In fully embodied movement, all muscles participate
to various degrees. However, these four muscles orchestrate and create the foundation for the four stages
of a muscle action.

All other muscles create variations and subtlety.

Copyright © 2022 Bonnie Bainbridge Cohen

Four Stages of a Muscle Action and Paired Essentials and Complements 2

I have referred to the muscles as paired essentials and complements to designate muscles on both sides of
a joint. However, distinguishing which muscles are the essentials and complements is not necessary in
engaging four stages of a muscular action. The two determining factors are:
• Is the action a distal movement or a proximal movement?
• Which side is condensing and which side is expanding?

In a distal movement: (ABBA)

• Stage I is an A-muscles on the side that is condensing
• Stage II is a B-muscle on the side that is expanding
• Stage III is an A-muscle on the side that is condensing
• Stage IV is a B-muscles on the side that is expanding

In a proximal movement: (BAAB)

• Stage I is a B-muscles on the side that is condensing
• Stage II is an A-muscle on the side that is expanding
• Stage III is an A-muscle on the side that is condensing
• Stage IV is a B-muscles on the side that is expanding

These four stages can be explored by understanding the characteristics of A-muscles and B-muscles.
• A-muscles are small, short, deep, and cross over only the focal joint.
• B-muscles are large, long, more superficial, and cross over either the next distal joint in distal
movement or cross over the next proximal joint in proximal movements.

You can also look up the muscles that cross over the focal joint and analyze which ones fit the
characteristics of A-muscles and B-muscles. Curiosity is the major ingredient in somatically exploring
and discovering the four stages of muscle actions. When your movement is easy, automatic, and
enlivened, you have discovered the four stages of a muscle action.

Copyright © 2022 Bonnie Bainbridge Cohen

Four Stages of a Muscle Action and Paired Essentials and Complements 3

Four Stages of a Muscle Action

Elbow Joint Muscles

Distal Movement: Movement of the forearm at the elbow joint

Flexion (ABBA)
Flexor A: short biceps 1
Extensor B: wrist and hand extensors (lateral epicondyle)
Flexor B: wrist and finger flexors (medial epicondyle)
Extensor A: anconeus

Extension (ABBA)
Extensor A: anconeus
Flexor B: wrist and finger flexors (medial epicondyle)
Extensor B: wrist and finger extensors (lateral epicondyle)
Flexor A: short biceps

Proximal Movement: Movement of the humerus at the elbow joint

Flexion (BAAB)
Flexor B: long biceps
Extensor A: anconeus
Flexor A: short biceps
Extensor B: long head of triceps

Extension (BAAB)
Extensor B: long head of triceps
Flexor A: short biceps
Extensor A: anconeus
Flexor B: long biceps

1
I feel that the biceps also has fascial connections to the distal end of the humerus just before passing over the
elbow joint. I am calling it the short biceps. The traditional two heads of the biceps that originate on the scapula, I
am calling the long biceps.

Copyright © 2022 Bonnie Bainbridge Cohen

Four Stages of a Muscle Action and Paired Essentials and Complements 4

Knee Joint Muscles

Distal Movement: Movement of the foreleg at the knee joint

Flexion (ABBA)
Flexor A: popliteus
Extensor B: tibialis anterior and extensor digitorum longus
Flexor B: gastrocnemius
Extensor A: deep vastus intermedius and articularis genus

Extension (ABBA)
Extensor A: deep vastus intermedius and articularis genus
Flexor B: gastrocnemius
Extensor B: tibialis anterior and extensor digitorum longus
Flexor A: popliteus

Proximal Movement: Movement of the femur at the knee joint

Flexion (BAAB)
Flexor B: biceps femoris (long head)
Extensor A: deep vastus intermedius and articularis genus
Flexor A: popliteus
Extensor B: rectus femoris

Extension (BAAB)
Extensor B: rectus femoris
Flexor A: popliteus
Extensor A: deep vastus intermedius and articularis genus
Flexor B: biceps femoris (long head)

Copyright © 2022 Bonnie Bainbridge Cohen