MOVING BEYOND MOBILITY

Perry Nickelston, DC, NKT, FMS, SFMA

stopchasingpain.com
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TABLE OF CONTENTS
Introduction to Primal Chains......................................................................................... 3

The Primal Movement Chains Sequence......................................................................4

Joint by Joint Theory...................................................................................................... 18

Powerhouse 5................................................................................................................... 19

RAIL System....................................................................................................................... 21

Core 4.................................................................................................................................22

Movement Subsytems.....................................................................................................23

Subsytem Assessments...................................................................................................24

Perturbation.......................................................................................................................28

Fascial Lines.......................................................................................................................29

Bunkie Test....................................................................................................................... 30

Intrinsic Core.....................................................................................................................32

Diaphragm RAIL................................................................................................................34

Neck RAIL...........................................................................................................................36

Big Toe RAIL......................................................................................................................37

Ankle RAIL..........................................................................................................................38

Hip RAIL..............................................................................................................................39

Thoracic Spine RAIL........................................................................................................ 40

Subsytems RAIL................................................................................................................ 41

Vestibular Reset................................................................................................................47

Examples........................................................................................................................... 49

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INTRODUCTION TO PRIMAL CHAINS
WHAT IS PRIMAL?
Primal is survival. We are programmed for survival. Not being dead is the name of the game and top priority
for your body. Avoiding pain and injury and seeking pleasure is a natural instinct. Primal patterning is innate
(inborn) and every human being has it working subconsciously 24/7. It never turns off! It is fundamental
to basic human movement patterning. We are movement-based creatures. If we don’t move, we perish.
The movement system for survival is reflexive, meaning it engages without conscious thought, or at least
it SHOULD. We learn to move efficiently via neuro-developmental patterning (think baby) by mastering
fundamental movements and adapting to our surrounding environment.

As we grow and experience the harshness of life (injuries, physical and emotional traumas, inadequate
nutrition, poor lifestyle choices, conforming to the sedentary world of today, etc.) this primal instinct system
becomes underused and abused. Musculoskeletal pain syndromes occur out of nowhere beginning to
manifest themselves. Weakness and frailty
are commonplace today. We were not meant to just coast through life having to deal with pain and injury. We
can take back control.

HOW?
By remembering and experiencing how to move the way we used to move. Getting back to Primal ground
based movement time. Going RETRO baby! No matter where we are in life today (a badass athlete, a stay at
home Mom, an out of shape sedentary office worker that sits all day, elderly, young) we all learned to move
the same way. We were all given the baseline template for building a strong and functional body. If we can
get back to basics and hit the primal ‘reset button’ we can restore and reestablish the power of surviving and
thriving. Primal Movement Chains is designed to do just. Let’s learn how...

HOW WE LEARN TO MOVE

Before we can walk we must first learn how to move. We start out in life with lots of mobility and must earn
the right to stand and walk by controlling and locking in stability (motor control). Stability is the ‘ability’ to
control movement under change. When your brain and body feel stable, they will allow optimal movement.
Proximal stability for optimal distal mobility. I want you to think of stability in a new way...think SAFETY!
When the brain/body feels safe (stable) it will permit efficient movement. It will allow you to go harder, faster,
stronger, and longer without putting on the protective brakes. If the nervous system feels threatened it will
restrict movement for self-preservation and protection (survival).

Threat is perception. Meaning, every person has their own perception of danger and of what qualifies as a
threat. Pain is a protective output of the nervous system in response to a ‘perceived’ threat. If the nervous
system thinks a particular movement is threatening it can simply prevent us from making it. Over time the
nervous system begins to ‘fear’ movement and people end up moving even less. The vicious cycle of poor
body awareness, fear of movement and a sedentary lifestyle spirals out of control. The ability to fully express
potential strength, power, flexibility, endurance and coordination is limited by the brains ‘perception’ of threat
associated with the chosen movements.

The key to Primal Movement Chains effectiveness is ensuring the brain/body feel safe (stable) in chosen
movements and slowly begin challenging that stabilization in fundamental patterns. If the brain feels
threatened it will not allow learning of a new movement pattern. It’s learning capability takes a back seat to
self-protection. However, going down to the ground and making the brain feel safer takes the brakes off
movement. Movement is the language of the brain. Bring attention to movement and you ignite new patterns
of learning.

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THE PRIMAL MOVEMENT CHAINS SEQUENCE
DEEP NECK FLEXORS

Lie face down on the floor with arms by your side. Look straight at the floor. Now tuck your chin and touch
your forehead to the ground. Think of not mashing your nose on the ground. Do not hold your breath.
Contract your glutes. You should feel activation all the way from lower back to the neck. Hold for 4 seconds.
Sideband the head left and then right. Repeat. Rotate left then right. Repeat.

Place bent thumb on the SC joint. Touch chin to thumb and hold. That’s the feeling you want to get with the
ball.

Now remove thumb and place ball under the chin. Contract glutei and do not hold your breath. Hold for 4
seconds. Side bend left and right. Repeat. Rotate left and right. Repeat. Being careful not to lose control of the
ball.

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UNILATERAL ROLLING

Use same side arm and leg to roll over from supine to prone and back again. Repeat on both sides for a total
of 4 repetitions. Use neck to look where you are going.

QUADRANT ROLLING

Takeaways: Use eyes and neck. When using upper body the lower body should not move. When using lower
body, the upper body should not move. Do not hold your breath. Go slow and FEEL what moves.

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GLIDING ON STOMACH (REACHING)

Takeaways: Eyes first, then head, then arm and return. Notice how stable you are on one arm compared to the
other. The shoulder is the first load-bearing joint of the body. This gives you a great idea of what the obliques
are doing in a low threshold motion.
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UNILATERAL FLIP FLOPS

Takeaways: Begin with chunking if you have difficulty. Head moves first. Then progress to full body motions.
This works the functional line of fascia including the sartorius, obliques, and latissimus dorsi.

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CONTRALATERAL PATTERN FLIP FLOPS

Takeaways: Cross body patterning that is very challenging. Opposite limbs go in the same direction. Keep palm
flat on the floor when going through the leg.

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CLIMBING

Takeaways: More challenging than you expect. Start with chunking and then tie in. Then progress to alternating
Military crawl.

MILITARY CRAWL

Start prone position on elbows. Bring same side elbow and knee together. Crawl forward and alternate.
Exaggerate the lumbopelvic hip motion. Reverse crawl back to the starting position.

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REVERSE SALAMANDER

Takeaways: Extremely challenging. Keep knee on the ground if unable to control. Anti rotation heavily
recruited. Try to have knee and hip hit the ground before the foot. Inability to control a side indicated oblique
dysfunction.

REVERSE ROLL TO BABY GETUP

Takeaways: Progression of engaging the Functional Fascial line and fading in the spiral line activation. Notice
with the Baby-Getup if the leg comes off of the floor on the post and makes sure to lock in the downward
loaded shoulder. Do not let it move up towards the ear.

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REVERSE ROLL TO DIAGONAL SIT

Prone position on elbows. Reverse roll and bring one leg behind the other in a side sit position with hips,
knees, and ankles at 90 degrees, known as Triple Flexion. Top hand on hip. Roll thoracic spine forward towards
the floor and reverse backwards taking posterior shoulder towards the floor. Contract your latissimus and
buttock on the top. Repeat rotation for a series of 4 repetitions. Roll back to prone position. Repeat on other
side.

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ROCKING PATTERN

Takeaways: Lean back into heels and the rock forward so shoulders end at fingertips. Do not lift head until
the neck reset has been done. Knees below hips and hands below shoulders. Separate hips to be in line with
outside of hands.

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UNILATERAL CREEPING

Takeaways: Four joint load. Trains the ability for your nervous system to maintain control off center. The key is
the lateral body shift. Begin with chunking and then combine together.

CROSS PATTERN CREEPING

Takeaways: Cross body patterning that can be difficult to relearn for people. Keep head down and follow
hands. Chunk if difficult and then pattern together.

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HIP CROSS CREEPING

Takeaways: Lift head when bringing leg forward. Keep legs on the ground. Do not lift. Sit back into hips and
do the windshield wiper maneuver. Return to starting position and repeat on opposite side. Nice transition to
loading in half kneeling.

REAR CROSS CREEPING

Takeaways: Lift head while sitting back into the hip cross keeping the knee on the ground. Keep hands on the
ground and feel the movement in the hips. Repeat the windshield wiper maneuver and return to start. Nice
transition to loading the hip in half kneeling
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CROSS PATTERN FRONT

Takeaways: Bring hands and knees across midline standing erect. Do not hunch forward in the spine. Breath.

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CROSS PATTERN BACK

Takeaways: Cross midline with the foot and hands trying to touch hand to the bottom of the foot. Maintain
erect posture and take arms all the way back to starting position. Great for the posterior chain.

CROSS PATTERN WALKING

Walk and point your index finger to the opposite foot in gait while crossing the midline with your hands.

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SKIPPING PATTERN

Skip pattern. Start without crossing midline and then progress to midline crossover.

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JOINT BY JOINT THEORY

Stability

Mobility

Stability

Mobility

Stability

Mobility

The Joint by Joint Theory of movement created by Gray Cook, PT and Mike Boyle, CSCS strives to demonstrate
the intricate relationship between body parts. The basic premise of the theory is that the human body is a
mixture of stacking joints requiring mobility and stability. NOTE: Each joint should have mobility and stability.
It needs both. However, some joints need more of one than the other for optimal function. Notice the Central
Zone of Core Stabilization (CZC) should be stable. If it loses stability the efficient transmission of force is
disrupted and the body begins to bleed (leak) energy. The leak is often where pain or decreased stability is felt.

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POWERHOUSE 5
There are five areas with a lack of mobility that we focus on in PMC. We call them the POWERHOUSE 5.
1. Big Toe
2. Ankle
3. Hip
4. Thoracic Spine
5. Upper Cervical Spine

We incorporate these into the Primal Movement Chains resets via the RAIL Reset System you are about to
learn. We also apply the RAIL Reset System to any pain point of the body.

EXAMPLES OF THE POWERHOUSE 5

Big Toe
If you lose mobility in the big toe you will increase mobility requirements of the plantar surface (intrinsic foot),
which are supposed to be more stable. When the foot loses stability it flattens (pronates/everts) in attempt
to gain stability. You may experience pain on the bottom of the foot or plantar fasciitis from the increased
mobility; overuse.

Ankle
If you lose mobility in your ankle, your body will simply take the loss in mobility from your knee, which should
be more stable. Your body takes the path of least resistance to gain more movement in the knee because the
ankle is locked down. The increase in knee mobility causes the knee to hurt. Possible meniscus injury, ligament
sprains and tendinitis may result.

Hip
Decreased hip mobility causes too much mobility at the knee (yet again) and the lumbar spine/pelvis. The
result may be lower back/sacroiliac sprain/strains, subluxations, or knee pain. The knee only does what the
foot will allow and the hip can control. If you have a knee problem, you probably had a hip and foot problem
long before pain hits.

Thoracic
Decreased mobility in the thoracic spine leads to increased mobility in the lower cervical spine, lumbar spine
and scapula (shoulder blade). The loss of stability in these areas leads to shoulder pain, neck pain, low back
pain and possible radicular symptoms into the extremities.

Upper Cervical
Decreased mobility in the upper cervical region (Occiput/C1) causes increased motion in the lower cervical
spine and jaw. Most of the rotation in your neck should come from the upper cervical spine. If it does
not, efficient head motion is compromised leading to problems with the vestibular system through the
sternocleidomastoid (SCM) asymmetry. One may develop headaches, neck pain, TMJ symptoms, dizziness,
hearing disturbances and an overall impact on the kinetic chain.

HOW DOES YOUR BODY COMPENSATE

The body has a series of signals it sends you when it’s trying to compensate for stabilization.

Hierarchy of compensation:
• Tightness, stiffness
• Fascial adhesions
• Asymmetrical muscular development
• Joint fixation/subluxation (Jam)
• Pain

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It’s important to note that pain is the last thing you feel with a movement problem, not the first. Pain is a
request for change. That’s a powerful statement. Remember it. It’s a request for change in how you move and
how you life. It’s a request for a change in habits.

When there is a problem in the movement system the nervous system relies on compensations and
adaptations. You may start experiencing increased stiffness, tightness, soreness and range of motion problems.
That’s the body trying to stabilize itself. It happens slowly without us often noticing it until it has progressed to
a point of pain. Or worse yet, we simply accept it as a part of getting older.

Why do tightness and stiffness often return despite our best efforts to reduce them? Because the body is
fighting for stability. When we keep taking away the self-protective stabilization mechanism of the body
(tightness/stiffness) without giving it the ability to control the new range of motion the nervous system can’t
maintain it. It’s too much too soon. We restore mobility and then stand up and move or begin exercising
before giving the body a chance to learn new patterns. It has no fighting chance of maintaining the new range
of motion. We need low stabilization requirements (like on the ground where the brain feels safe) to help
maintain and lock in the new patterns.

If we keep attacking the neural adaptations of stiffness and tightness without teaching the body another
strategy the brain simply finds its own alternative by locking down joints.

A lack of mobility IS stability!

HIDDEN SIGNS OF INSTABILITY

• Holding breath
• Jaw clenching
• Facial Expressions (grimace, lips, tongue)
• Eye tracking
• Variability loss (perturbation)
• Toe curling/gripping
• Speed/momentum
• Stiffness
• Decreased range of motion
• Fist clinching

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RAIL SYSTEM
The RAIL Reset System is designed to prevent this from happening.

WHAT IS THE RAIL?

The RAIL Reset system is based on establishing neural balance (stability) to movement patterns. It stands for...
R elease
A ctivate
I ntegrate
L ocomotion

It’s a simple step-by-step protocol that can be duplicated on any part of the body where you find restrictions
(joint, muscle, fascia, etc.) or pain. The system never changes. Step outside the protocol and you fall off the
RAILS.

In order to understand the principle of the RAIL we should begin talking about balance. The concept of
Yin/Yang as it applies to muscle balance and neural input. Muscles work together in balanced patterns to
efficiently transmit force. Through trauma, pain, lifestyle choices etc., the system becomes imbalanced. Some
muscles become inhibited or facilitated and the body responds in an attempt to maintain Yin/Yang balance.
We don’t want too much Yin and not enough Yang. :)

Facilitation: NUR Neural Up regulation (Too much)

Inhibition: NDR Neural Down regulation (Not enough)

Restoring a balanced neural input from the brain and nervous system in regards to movement patterning is the
goal of RAIL. If there is pain in the body, decreased range of motion or asymmetry there will be an imbalance
with NUR and NDR. Each side of the train tracks (RAIL) represents balance in the brain; one rail is conscious
thought and actions, the other rail is the subconscious/reflexive thought. Both are always at play during the
human movement game. If you neglect one rail the system cannot function at optimal levels. Imagine a train
on the rail tracks, without both rails the system collapses.

AN EXAMPLE OF THE RAIL

Inhibition of the Central Zone is common with musculoskeletal pain. Central Zone includes the core; obliques,
psoas, quadratus lumborum, transverse abdominis, rectus abdominis, gluteus maximus, latissimus, and even
the neck etc. If there is musculoskeletal pain there will be inhibition of some part of the Central Zone.

Let’s say a client presents with pain and tightness in the calves NUR (and we never see people with tight
calves). We need to ask WHY are the calves tight, not just rush in and smash them for relief. Why is the body
tightening the calves? The answer...because another part of the body is not doing it’s job effectively so
the brain seeks stability elsewhere. In case of the calves common inhibited (NDR) areas can be the glutes,
obliques, abdominals, and the deep neck flexors. It’s most often the glutes. The glutes are the linchpin to
standing. Without them we don’t locomote.

HOW TO USE THE RAIL

Release the calves (release the facilitation NUR) this then allows an opportunity for the brain to recognize
the inhibited muscle pair relationship (let’s say it was the glutes and abs in this case). One we release the
calves when then Activate the inhibited muscles by performing a Primal Movement pattern to Integrate the
movements with a low load stability requirement. We give the body a chance to learn! One of the movements
can be a rolling pattern. We do this slowly and intently with a count of 4 seconds and 4 repetitions.(CORE 4)
Speed of movement is essential. In movement patterning we do quickly what we know (habit), it’s very easy
to fall back into using faulty movement. To establish new patterns we must move slowly with intent. Embrace
slowness. (More explanation of the CORE 4 momentum/speed factor coming up). Lastly we progress into a
standing primal position to lock in Locomotion. Locomotion comes last in the Reset system.
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CORE 4 (MOMENTUM AND CHUNKING)
The brain can remember up to four things at once before retention begins to diminish. Give it more than four
things and it starts tuning out. CORE 4 is based on this premise. It just so happens the RAIL is a 4-step process.
Imagine that? We are programmed to think in groups and patterns (otherwise known as chunking). The brain
optimizes function, memory and tasking by breaking things into more easily manageable patterns. Think for a
moment about your phone number XXX-XXX-XXXX. A series of chunks three and four characters long. CORE
4 uses four repetitions maximum for each movement reprogram before progressing to another. Chunking is
also done to a maximum of four second count (examples to come). We want to optimize the attention of the
brain because it gets bored easily. We also want people to perform chosen primal movements without feeling
overwhelmed. How often do people stop doing exercise or corrective programs because it’s ‘too much or too
long or too boring?’

Momentum is a powerful subtle compensator in the movement game. People who lack stability often speed
through movements quickly to cheat a pattern. In essence a movement may appear efficient, but when
you slow it down things look very different. Slowing movement down to a count of four reveals hidden
compensation patterns. The extra challenge of slowing movement down is where chunking becomes a
valuable asset.

NOTE: If you cannot perform a movement in the PMC program even with chunking or holding your breath,
that is an indication the movement is too difficult for your nervous system. It will not learn the new pattern.
You must regress the movement until you can ‘earn the right’ of returning back to the previous pattern.
Remember we are trying to form new patterns safely without threat. Speed and altered breathing are primal
reactions to threat.

An example of momentum to accomplish a movement is in the rolling pattern. Swinging the arms and legs is
common. You need to be very observant when performing a rolling pattern that this common cheat does not
take over.
Chunking: Breaking movements down into manageable patterns.

A CLOSER LOOK AT STABILITY

Stability must always precede for production. Stability always limits performance. Stability is Force Control. The
ability to control forces acting upon the body is stability. Gravity is the number one challenge to stability and
is always working pushing you down to the ground. It’s a relentless bitch! The impact forces from the ground
every time we take a step must be transferred through the body. Inefficient force transmission is a primary
reason the body begins to break down. Power lives in the transverse plane. Rotational patterns are top of the
movement food chain. That’ s why walking is a top of the movement food chain pattern. Every human being
than can walk, will! How well they do it is another story.

The body gains stability from various force transmission systems integrated together: the joint, muscular,
fascial, and neural systems. The brain develops functional force in the neuromuscular system by commanding
movements, not muscles. We integrate each if these into the RAIL Reset protools for optimal outcomes.
Movement Subsystems are how the brain begins to form patterning. Muscles do not function in isolation.
There is always a patterning of multiple muscles and fascia along these fundamental movement subsystems.
The formation of these subsystems is how we learned to walk. Restoration of optimal patterning in these
systems is fundamental to PMC. Let’s look at the fascial systems and Subsystems in greater detail.

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MOVEMENT SUBSYSTEMS
INTRINSIC SUBSYSTEM ANTERIOR OBLIQUE SUBSYSTEM

M. Rectus abdominus

Oblique abdominal muscles

Diaphragm Adductor-abdominal fascia
Multifidus
Transversus abdominis Hip adductors

Muscles of pelvic floor

POSTERIOR OBLIQUE SUBSYSTEM LATERAL SUBSYSTEM

Quadratus lumborum

Latissimus dorsi Hip abductors

Sacroiliac joint
Thoracolumbar fascia

Sacoriliac joint Hip adductors

Gluteus maximus

DEEP LONGITUDINAL SUBSYSTEM

Spinal erectors

Sacroiliac joint

Sacrotuberous ligament

Biceps femoris

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SUBSYSTEM ASSESSMENT
INTRINSIC SYSTEM
Take a deep breath in and exhale.

What To Look For: If the shoulders and chest raise up it’s a sign of dysfunction. Breathing should occur from
the belly. and posterior ribcage.

Proceed to diaphragm RAIL Reset and then Prima Patterns.

LATERAL SUBSYSTEM
Standing Perturbation Test
Client stands neutral and arms by the side. Press lightly and slowly on the lateral shoulder and increase
pressure. See if client can maintain position. Switch to the opposite side. Do test on one side, then the other,
then go back to the first side. In a 1>2>1 pattern. Then add perturbation. Increase speed, force and repetition
to see if the body can reflexively react.

What To Look For: Cannot maintain balance and position. Client compensate with breath holding and toe
clawing or toe extension.

Proceed to Lateral Subsystem RAIL Reset and Primal Patterns

DEEP LONGITUDINAL SUBSYSTEM

Sagittal Plane Hop
Hop forward and stabilize landing.

What To Look For: Inability to stabilize. Wobbling. Excessive forward lean.

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ANTERIOR OBLIQUE SUBSYSTEM
Anti-Rotation Torque Test
Client stands shoulder width apart with slight bend in the knees. Stand behind client. Place left hand on the
front of left shoulder and the right hand on the right PSIS. Stabilize with the right hand and press/push with the
left. Repeat on opposite side by switching hand positions. Then go back to the first side. 1>2>1 pattern.

What To Look For: Client can maintain position without losing rotation. Inability to maintain indicates
dysfunction. Feet do too much activity.

Proceed to the AOS RAIL Reset and Primal Patterns

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POSTERIOR OBLIQUE SUBSYSTEM
Anti-Rotation Torque Test
Client stands shoulder width apart with slight bend in the knees. Stand behind client. Place left hand on the
posterior shoulder and the right hand on the right anterior ilium (ASIS). Stabilize with the right and push with
the left. Repeat on opposite side by switching hand positions. Then go back to the first side. 1>2>1 pattern.

What To Look For: Inability to prevent rotation. Feet do too much activity. Clawing or extending the toes.

Proceed to POS RAIL Reset and Primal Patterns

AOS AND POS COMBINATIONS

AOS > AOS > AOS
POS > POS > POS
AOS(R) > POS(L) > AOS(R)
AOS(L) > POS(R) > AOS(L)
AOS(R) > POS(R) > AOS(R)
AOS(L) > POS(L) > AOS(L)

NECK INTEGRATION
Turn head to one side and test the AOS and POS. Then turn head to the opposite and test the same AOS and
POS. They should remain strong despite head position. If the AOS or POS are strong initially and they get
weaker when the head is turned that tells you the neck is dysfunctional (inhibited). Proceed to the NECK RAIL
Reset.

If the AOS or POS is weak initially and head rotation makes them stronger that tells you the neck is
dysfunctional (facilitated). Proceed to the NECK RAIL Reset.

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NECK ROTATION LEFT
Levator Scapula (LS)
Spenius capitis (LS)
Splenius cervicis (LS)
Longus colli/capitis (LS)
Suboccipitals (LS)
Longissimus capitis/cervicis (LS)
Longus capitis (LS)
Iliocoastalis cervicis (LS)
Upper Trapezius (RS)
Sternocleidomastoid (RS)
Scalenes (RS)
Multifidi/Rotatores (LS)

ANTAGONIST (All above on opposite side)

NECK LATERAL FLEXION LEFT

Upper Trapezius
Levator Scapula
Sternoclediomastoid
Scalenes
Splenius capitis
Splenius cervicis
Longus capitis
Longus colli
Longus capitis
Longus cervivis
Iliocastalis cervisis
Suboccipitals

ANTAGONIST (All above on opposite side)

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FUNCTIONAL FORCE ZONES 1…2…3

FORCE ZONE 3
Hands and feet

FORCE ZONE 2
Shoulders to wrist
Hips to ankle
Superficial Neck

FORCE ZONE 1
Diaphragm, TVA, Obliques, Deep Neck flexors, glutes and psoas

If you do not own ZONE 1 your nervous system will then over utilize (compensate) with ZONE 2 and ZONE
3. Due to the compensation patterns discomfort and pain may arise with a decrease in overall athletic
performance and durability.

PERTURBATION
Measure stability as the capacity of a system to respond to perturbation

A change in the normal state or regular movement of something

a disturbance of motion, course, arrangement, or state of equilibrium; especially : a disturbance of the regu-
lar and usually elliptical course of motion of a celestial body that is produced by some force additional to that
which causes its regular motion

~Movement variability is the linchpin

~Can you prepare for the unexpected?

~Train the unexpected. Chaos, otherwise known as life!

Add outside stimulus to the body challenging reactive forces.

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FASCIAL LINES
FASCIAL SLINGS (PER THOMAS MYERS)
Anterior Line Posterior Line Lateral Line

Deep Line Functional Line

Spiral Line Arm Lines

You see that the slings and subsystems correlate and overlap each other. The Intrinsic Subsystem correlates to
the Deep Fascial Line. The Anterior and Posterior Oblique Subsystem correlate to the Functional Fascial Line.
The Deep Longitudinal and Lateral Subsystem correlate to the Spiral Fascial line.

Let’s look at these in greater detail.

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BUNKIE TEST
The ‘Bunkie’ test was developed by de Witt over a period of 12 years to measure the function of the specific
fascial lines in athletes.

THE 5 LINES ARE:

• Posterior Power Line
• Anterior Power Line
• Posterior Stabilizing Line
• Lateral Stabilizing Line
• Medial Stabilizing Line

USED TO ASSESS THE FIVE FASCIAL SLINGS

• Hold for 30-seconds with no pain, loss of control or compensations
• Box/Bench 20-30cm high (About 12 inches)
• Not a test of strength. Any sensation of burning, cramping, pain, shaking, or strain in the muscles indicated
fascial snag in that line. Notice what they ‘Must Do’ in order to hold the position. That will divulge the driver.

Immediate pain indicates an area of ‘locked-long’ fascia on the line. The muscles in that area will be inhibited
and not able to contract to their full expected ability, often resulting in injury. Only if a test shows up 100%,
with perfect pain-free positions held on all lines, will the athlete be able to train or compete on full efficiency.
No athlete should be allowed to do high-intensity, sport-specific training if all the lines do not show up 100%
activated.

ANTERIOR POWER LINE

POSTERIOR POWER LINE

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LATERAL STABILIZING LINE

MEDIAL STABILIZING LINE

POSTERIOR STABILIZING LINE

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INTRINSIC CORE
This is the ‘Powerhouse’ of stability and safety. This is the subsystem that makes you a warrior. It is the first
system formed in fundamental patterning. If you don’t own this system you don’t own stability. If this system
is compromised in any way, the brain/body will then overwork the other subsystems to compensate which
eventually wear out and begin to hurt.

This Intrinsic system includes:

1. Diaphragm
2. Transverse Abdominis
3. Multifidi
4. Pelvic floor

The KING of this system is the diaphragm. PMC will focus on self releasing the diaphragm and integrating
movement patterns.

Diaphragm
Multifidus
Transversus abdominis

Muscles of pelvic floor

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The human body possesses the power of reacting to
gravity, inertia and momentum, the primary forces of
the world, by means of proprioception: “perceiving
self.” This proprioceptive system helps guide total-
body reaction to the outside world and gives us
awareness of space and time. It is a critical player in
organization, function, timing and sequencing when
moving!
Muscle sequencing and timing are fundamental in
the movement game. If you want to get from Point
A to Point B, you need proximal stability for optimal
distal mobility. Stability determines performance. You
can have all the mobility you need for movement,
but without stability you cannot control power and
strength. Proprioception is the linchpin between
stability and mobility.
If the central core cylinder of your body is unstable,
the nervous system inherently restricts mobility to
obtain the necessary stabilization. It locks down
joints (fixation) in a primal attempt at stabilization
for self-preservation. The intrinsic core is comprised
of the transverse abdominis, lumbar multifidi,
diaphragm and pelvic floor. One may also include the
deep neck flexors and posterior fibers of the internal
obliques because they relate to the deep fascial core
referenced in Thomas Myers’ Anatomy Trains.
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These inner-unit structures form a postural
stabilization support cylinder via intra-abdominal
pressure (IAP); think Valsalva maneuver. Due to the
stresses of life, movement dysfunction, past injuries,
trauma, and pain compensations, the inner-core unit
often becomes compromised.
Past pain syndromes and injuries often lead to
lumbar multifidi, transverse abdominis, and pelvic
floor inhibition with diaphragm facilitation. In simple
terms, some muscles do too much; others don’t do
enough.
(Side note: Some therapy techniques refer to a
dysfunctional diaphragm as being inhibited; not
working efficiently. The terms facilitated or inhibited
may be interchangeable depending on your
therapeutic background. The important takeaway
point is: The diaphragm does not work efficiently).
All of the players in a subsytem must work together,
each playing a vital role in stabilization. If one of
them becomes inhibited NDR (down regulated)
a compensation will occur and the brain will
simply make part of the subsystem do more NUR
(facilitation). In case of the Intrinsic system the
diaphragm is the linchpin. It’s the primary driver of
compensation.
DIAPHRAGM RAIL

DIAPHRAGM IS THE TOP OF THE FOOD CHAIN

If there is weakness or instability in the body a primary compensation strategy is to hold breath. Holding breath
is a cheating mechanism. There should be no breath holding on any of the PMC movements.

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MUSCLES OF INSPIRATION (GROSS) MUSCLES OF EXHALATION (GROSS)
• Diaphragm • External and internal obliques
• Scalenes • Transversus abdominus
• Pectoralis Minor • Internal intercostals
• SCM • Pelvic Floor

PMC RAIL CORRECTION

• Release Diaphragm seated or side lying
• Self release the thoracic spine Concentrating on T10 (foam rolling/reaches)
• Self release the neural points for the diaphragm (perturbation)
• *Entire sternum and T10

• Self release the diaphragm for three repetitions.

• Go to the head rolls 4 repetitions
• Rolling patterns
• Proceed to Primal pattern that halts the efficiency

TACTICAL BREATHING
Breathe like a sniper!

Tip of tongue at roof of the mouth where teeth join the gums
Inhale 4-seconds via the nose
Hold 4-seconds
Exhale 4-seconds via pursed lips
Hold 4-seconds
Repeat 4 times

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THE POWERHOUSE 5 JOINTS:
1. NECK RAIL
THE NECK RULES THE MOVEMENT ROAD
If you look at all the fascial sling systems the neck is a prime component. The neck rules the movement road.
Where the head goes, the body will follow. If there is any facilitation or inhibition in the neck, the entire kinetic
chain may be affected. Observe a baby moving. They look at everything and turn the head while doing so.
They see the toy. The head turns towards the toy. They reach for the toy. They try to move/roll/ambulate and
reach the toy. The rest of the kinetic chain integrates to accomplish the desired task.

If we can influence the neck we can change movement function of the entire body. Helping the neck carries
over to alleviating pain and dysfunction in other areas. Why? Because the body will compensate in many
different ways to keep the neck as stable and level as possible. It’s a survival mechanism.

RAIL RESET
• Release the soft tissue of the neck extensors, sub-occipitals, rotators and scalenes/scm agianst the wall or
by hand.
• Release the neck neural point at Interspinous transverse process of C2 and 1st intercostal space 3 1/2
inches from the sternum.
• TAPE the splenius cervicis and upper trap bilaterally.

• Release the occiput via the AIS Mulligan self release.

• Activate/Integrate (Neck rotations, Primal Movements).
• Locomotion.

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2. BIG TOE RAIL
You need a minimum of 65 degrees in big toe extension for an optimal patterning toe off phase of gait. If you
lose that range of motion you lose force transmission and rotary power in the core and midsection. The big
toe is a linchpin to problems higher up. If the big toe locks down (decreased mobility) it does so as a cry for
stability. There is asymmetry in the muscles and fascial force slings that attach to the toe. The RAIL Reset is
designed to restore as much range of motion as possible. Musculoskeletal conditions such as plantar fasciitis,
heel spurs, achilles tendinits, hip pain, or even shoulder pain may be linked to restricted movement of the big
toe.

THE 3‘B’S OF STABILITY

1. Big toe
2. Butt
3. Belly

RAIL RESET
• Release the front and back of the calf and bottom of the Foot.
• Release the Calf Neural Point 2’’ above and 1” lateral on either side of the umbilicus. 1” lateral to the
spinous process T11/T12 bilaterally.
• TAPE the calf.

• Release the big toe via AIS.

• Activate/Integrate via the Primal patterns crawling universal/Rocking pattern.
• Locomotion cross body.

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3. ANKLE RAIL
Loss of ankle range of motion is an indication of possible core weakness and timing dysfunction. The ankle
locks down in an attempt to stabilize the body. Think about the overhead squat and how difficult that move
is to perform from a mobility and stability standpoint. One of the common brakes on this movement are
restricted ankles and people lean forward into their hips. In the PMC mindset the ankles are a result of core
inhibition. So if we release the ankles without resetting the core in a low stabilization environment (the squat is
a high stabilization threshold) it may simply return to locking down again for stability.

The major fascial force transmission lines of the core cross the ankle joint. Reference: Spiral, Front, Back,
Lateral, Deep.

RAIL RESET
• Release the calves and bottom of the foot.
• Release the Ankle joint via Mulligan band (Ankle Mojo).
• Release the Tibialis Anterior Center of the umbilicus and inferior pubic symphysis. Junction of the 5th
lumbar transverse process and the sacrum.
• TAPE the tibialis anterior.

• AIS to the ankle joint.

• Activate/Integrate four reps of the Primal Crawl.
• Locomotion.

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4. HIP RAIL
Loss of hip range of motion is an epidemic in modern society. Sitting all day in a flexed position with unloaded
hips restricts them from doing their primary job; supporting an upright posture and hinging! Because we sit all
day the glutes become inhibited from lack of activation. The brain then relies on the deep six muscles of the
hip (piriformis, obturators, gemellus, quadratus femoris) and these pull the hip socket into superior glide and
external rotation. The most common compensation and adaptation we see from the lack of movement in the
hip is restricted internal rotation and joint compression. Decreased motion in the hip causes excess motion in
the lower back and pelvis, both of which should have sufficient stabilization.

RAIL RESET
• Release the glutes and the quads foam rolling.
• Release the glute max neural point over anterior thigh, between PSIS and L5. Suboccipital region
bilaterally. Tapping.
• TAPE the glute max.

• Release the hip via Band distraction Mulligan technique.

• Release via AIS.
• Activate and Integrate lower extremity rolling/crawling.
• Locomotion.

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5. THORACIC SPINE RAIL
A decrease in thoracic spine extension and rotation is the norm of today. The hunched over posture looking
at a smart phone every waking moment even when we walk. Because the hands are holding the phone there
is little to no arm movements during gait and the torso does not have to rotate. The forward flexion and
decreased rotation feeds forward into shoulder pain, neck translation, decreased cervical spine curve and
a lack of force transfer via the X-pattern sling system of the body. Decreased rotation in the thoracic spine
means the obliques do not pattern and function at optimal levels. Dysfunctional obliques are a linchpin to
pain everywhere in the human body because of their integral role in force transmission. The reset system is
designed to re-pattern this relationship for optimal force transmission.

RAIL RESET
• Release the thoracic spine with the foam roller.
• Release rotation with thread the needle.
• Release the Transverse Abdominis neural points Upper inside 1/2 of the thighs, most prominent knob of
the hip bones at level L5. 9.
• Release the psoas/ilacus neural points 1’” lateral and 1” superior to the umbilicus. 1” lateral to the T12 and
L1.
• TAPE the Thoracolumbar Fascia.

• Mulligan release of the lower thoracic spine with band TLF.

• Activate/Integrate rolling pattern creeping salamander.
• Locomotion cross body finger point.

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SUBSYSTEMS RAIL
ANTERIOR OBLIQUE SUBSYSTEM

M. Rectus abdominus

Oblique abdominal muscles

Adductor-abdominal fascia

Hip adductors

The AOS connects the front cross line of the body for force transmission. It’s a key player in the ability to walk.
Think of the opposite arm and leg functioning together.

The AOS is responsible for eccentric deceleration of rotation and extension of the lumbar and thoracic
spine. It directly opposes the Posterior oblique sling. The AOS is also involved in eccentric deceleration of an
anterior pelvic tilt, especially during standing and pushing motions due to the obliques involvement. The most
powerful connection is between the torso (obliques) and the adductors of the thigh. Optimal function of the
AOS bilaterally, ensures control of rotation and pelvic torsion.

Obliques Mojo
It’s critical to understand the role of the obliques. The obliques are my favorite muscles in the body and the
most overlooked cause of dysfunction in the movement system. Why? Because they rarely if ever hurt! We
simply take them for granted.

The obliques (internal and external) function in pairs for rotation. Lets review the actions of the obliques
together in flexion, side bending, and rotation.
Rotate Left Rotate Right Sidebend Left Sidebend Right
Concentric Left internal Right internal Left internal Right internal
Right external Left external Left external Right external
Eccentric Right internal Left internal Right internal Left internal
Left external Right external Right external Left external

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External Oblique
O: External surface of ribs 5-12 interdigitating with the serratus anterior
I: Into broad, flat aponeurosis terminating in the linea alba; pubic crest and tubercle, iliac spine and crest

Action:
• Primary rotator of the spine (must occur in synergy with the contralateral internal oblique.
• Posterior pelvic tilt
• Unilateral lateral flexion
• Isometrically stabilizes the torso ad ribcage allowing other musculature originating on the ribcage and
spine to produce force more efficiently
• Synergist to rectus abdominis in trunk flexion

Internal Oblique
O: Deep layer of thoracolumbar fascia; anterior 2/3 of the iliac crest, lateral 2/3 of inguinal ligament and
iliopsoas fascia
I: Lower margins of the 9-12 ribs; pubic crest, anterior and posterior layers of linea alba

Action:
• Ipsilateral rotator of the spine
• Posterior pelvic tilt
• Unilateral lateral flexion
• Important stabilizers of the body to resist external load; bracing
• Diaphragm relationship and IAP

Assessment of the AOS

• Rolling patterns
• Muscle balance and asymmetry
• Overhead squat
• Standing Isometrics

Facilitation in the chain typically happens at the distal ends, pec minor/major and the adductors. The middle
often suffers from inhibition, rectus abdominis, obliques and transverse abdominis.

Due to the inhibition in the core the distal ends have to do more work. Remember it’s all about Force
Transmission.

PMC RAIL RESET of the AOS

• Release the pec major and minor with lacrosse balls. Release the adductors with foam roller.
• Release the obliques and rectus/transverse by hand.
• Activate and Integrate into the rolling patterns and go through the phases.
• TAPE the pec minor and obliques.

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POSTERIOR OBLIQUE SUBSYSTEM

Latissimus dorsi
Thoracolumbar fascia

Sacoriliac joint
Gluteus maximus

The POS is the primary driver of the posterior chain and transmits force from one side of the body to the other.
The posterior oblique subsystem is comprised of the gluteus maximus, latissimus dorsi, and thoracolumbar
fascia. The posterior oblique subsystem works synergistically with the deep longitudinal subsystem distributing
transverse plane forces created through rotational activities. It directly opposes the anterior oblique
subsystem.

The gluteus maximus and latissimus dorsi attach to the thoracolumbar fascia, which connects to the sacrum.
The fiber arrangements of these muscles run perpendicular to the sacroiliac joint and acts as a force couple.
When the contralateral gluteus maximus and latissimus dorsi contract they create a stabilizing force for the
SIJ.

The posterior oblique subsystem transfers forces from the transverse plane into propulsion in the sagittal
plane when we walk or run. The posterior oblique subsystem is also of prime importance for other rotational
activities such as swinging a golf club, a baseball bat, or throwing a ball. Dysfunction of any structure in the
posterior oblique subsystem will lead to SIJ instability and low-back pain. The weakening of the gluteus
maximus and/or latissimus dorsi may also lead to increased tension in the hamstrings and may cause
reoccurring hamstring strains. It’s the classic compensation pattern.

The most common pattern is inhibition of the latissimus and gluteus maximus with facilitation of the
thoracolumbar fascia and joint jam of the SI joint for stabilization. Difficulty rolling and maintaining the sling
testing pattern.

Assessment of the POS

• Rolling patterns
• Muscle balance and asymmetry
• Overhead squat
• Standing Isometrics

RAIL RESET of the POS

• Release the Thoracolumbar Fascia with roller, glutes and latissimus. Complete the chain.
• Activate/Integrate with the band resisted pushback Primal chains integration salamander.
• TAPE the glute and lat.
• Rolling patterns.
• Locomotion pattern.

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LATERAL SUBSYSTEM

Quadratus lumborum

Hip abductors
Sacroiliac joint

Hip adductors

This system is the linchpin to a single leg stance. It is comprised of the gluteus medius, tensor fascia latae,
adductor complex, and contralateral quadratus lumborum. The lateral subsystem is implicated in frontal plane
stability and is responsible for pelvo-femoral stability during single-leg movements such as walking, lunges, or
stair climbing. The ipsilateral gluteus medius, tensor fascia latae, and adductors combine with the contralateral
quadratus lumborum to control the pelvis and femur in the frontal plane. Dysfunction in the lateral subsystem
causes excessive motion of the knee, hip and/or feet during everyday movement and exercise.You may see
knee valgus and/or foot pronation during movements. Trendelenburg sign is a classic ‘tell’ of a problem in
this system. The stance leg hip pops out because it cannot stabilize. You don’t have to train/workout in order
to stress this system, the simple act of walking does it on a daily basis. You may also see an over hiking of the
lifting leg in an attempt to center the body. This possibly indicates overactivity in the quadratus lumborum.

Assessment of the LSS

• Single leg stance
• Hip Hike
• Lunge
• Standing Isometrics

RAIL RESET of the LSS

• Release the Adductors and abductors and QL with a roller.
• Activate and integrate via Primal.
• TAPE the glute med, adductor, QL.
• Locomotion cross body patterning.

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DEEP LONGITUDINAL SUBSYSTEM

Spinal erectors

Sacroiliac joint

Sacrotuberous ligament

Biceps femoris

The deep longitudinal subsystem is comprised of the erector spinae, thoracolumbar fascia, sacrotuberous
ligament, bicep femoris, fibularis (peroneals). The system helps to stabilize the body from the ground
up. It comprises part of the Fascial Stirrup (boot mechanism) in the Spiral Line of Fascia. It provides force
transmission longitudinally from the foot and ankle to the trunk and back down. The dominant role of the
deep longitudinal subsystem is to control ground reaction forces during gait motions.

Optimally, the Deep-Longitudinal Subsystem would eccentrically decelerate leg swing and pronation, stabilize
the SI joint and longitudinal arch of the foot, and act as a proprioceptive mechanism for foot/ankle, knee, and
lumbopelvic hip complex position. This is critical during high intensity activity and this same function can be
generalized to lower body strength training activity, such as squats, dead-lifts, step-up and lunge.

Dysfunction in this pattern leads to compression compensation in the fibular head (typically proximal
posterior) causing pain in the knee, ankle or hip/SI. Joint fixation of the fibula is an often overlooked cause of
chronic sacroiliac fixation
(Karel Lewit)

Assessment of the DLS

• Foot pronation
• Lunge pattern with rotation
• Muscle development
• Single Leg Hop Test

RAIL RESET of the DLS

• Release the tibialis anterior/peroneals/hamstrings and sacrotuberous ligament, opposite lumbar
paraspinals (Rolling).
• Release the fibular head via Mulligan.
• Activate/Integrate via Primal patterns.
• TAPE the fibular head.
• Locomotion crossover and lunge patterns.

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DETERMINING WHICH SUBSYSTEM IS THE STARTING POINT
Pain in the body is always an indication of dysfunction in the subsystems. We typically approach resetting the
slings in a developmental patterning hierarchy based on how they were developed.

This is the typical pattern:

1. Intrinsics
2. Anterior Oblique
3. Posterior Oblique
4. Lateral
5. Deep Longitudinal

However we can assess the subsystems and slings. If someone takes a deep breath in through the nose and
the shoulders raise up first start with the intrinsics. They are your go to!

Difficulty rolling will give you an indication of sling dysfunction. The hardest way to roll is the sling system you
work on. If you cannot roll from your stomach to your back you work the POS. And if you can’t roll from your
back to your stomach you work on the AOS. Keep in mind the linchpin to both of these is the NECK!

You may also do standing sling assessments via isometrics.

We are helical creatures combining all three planes of motion sagittal, frontal and transverse. Rotational
patterns are high on the scale of patterning. Breathing comes first, the neck second, and cross body patterns
third.

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VESTIBULAR RESET
VESTIBULAR WALKING TEST

The vestibular system (balance system) is the first and most important sensory system in your body. If you
don’t have a properly functioning vestibular system you could not walk without falling down. The visual and
proprioceptive systems of your body are dependent on your vestibular system. Ever had one too many drinks
and you felt dizzy (it’s ok we’ve all been there...lol). Well that’s your vestibular system being disrupted by the
alcohol.

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Start walking and laterally flex your head to one side and notice your balance. Repeat with lateral flexion to
the opposite side and notice the difference. The side to lateral flexion dysfunction is the one we go after. Most
often it can indicate inhibition of the medial SCM.

For Example: Lateral flexion to the right causes a difference in walking pattern (swaying, zig zag, unstable, etc.)
That means there is inhibition in muscles that cause right lateral flexion, most notably the right SCM. Release
the left SCM

Now check the Scalenes relationship to system. Flex your chin to one collarbone and now walk. Then repeat
to the opposite side. Is there a difference?

SOME COOL FACTS ABOUT THE SYSTEM

Begins to develop 21 days after conception.

Every muscle in your body is linked to the vestibular system and there is a feedback loop of input and output.

For Example: Lateral flexion to the right causes a difference in walking pattern (swaying, zig zag, unstable, etc.)
That means there is inhibition in muscles that cause right lateral flexion, most notably the right SCM. Release
the left SCM

Movement is the linchpin to the vestibular system and it’s the best way of training the system. We develop this
system with head movements. it must learn head control! All movements and proprioceptive information from
the body is channeled through the vestibular system and the brain determines body position.

Control of the head is essential to movement. One of the primary muscles related to the system is the SCM
sternocleidomastoid. It does many things for the head: Flexion, side bending, rotation, and extension. Because
of its attachment to the skull it is a key player in the righting mechanism of the body. The righting mechanism
reactively keeps your eyes level to the horizon and controls posture.

Dysfunctional supine neck flexion and rotation may be a first indication this system is compromised. However,
sometimes it may not show up on the ground. If you get dizzy while rolling on the ground this system needs
work. We do the walking and head movement assessment to challenge it more.

RAIL RESET
• Lie supine and assess neck rotation with 10-second isometric holds and notice a difference from one side
to the other and compare to dysfunctional walking pattern. The side with weakness is the inhibited side.
• Release the opposite side (strong side) and then rotate the head to the inhibited side to reset. Repeat the
pattern as needed.
• Retest the walking pattern for improvement.

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EXAMPLES
Always ask what is the strategy for stability.

EXAMPLE #1 – CHRONIC TIGHT HAMSTRINGS

Assess each area in the Powerhouse 5.

RAIL RESET
• Release the neck and hamstrings. Release the most restricted in the Powerhouse 5.
• Activate/Integrate Rolling patterns.
• Locomotion with cross body patterning.

EXAMPLE #2 – TRIGGER POINT IN THE INFRASPINATUS

Asses each area in the Powerhouse 5.

RAIL RESET
• Release the infraspinatus Release the most restricted in the Powerhouse 5.
• Activate/Integrate Rocking patterns.
• Locomotion.

EXAMPLE #3 – ELBOW PROBLEMS

Assess each area in the Powerhouse 5.

RAIL RESET
• Release the forearm. Release the most restricted in the Powerhouse 5.
• Activate/Integrate Stomach reaching.
• Locomotion.

EXAMPLE #4 – HIP PROBLEMS

Assess each area in the Powerhouse 5.

RAIL RESET
• Release the glute and hip area. Release the most restricted in the Powerhouse 5.
• Activate/Integrate Rocking pattern.
• Locomotion.

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Perry Nickelston, DC, NKT, FMS, SFMA
stopchasingpain.com

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