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Midline Anatomy:

Markers for Body Alignment.

Find the following 5 midline markers for alignment on your body and feel for their relative positioning.

the anatomy of alignment. human figure from the front with 5 markers on the midline line through the middle, top to bottom, splitting the body into equal left and right halves. The 5 markers are part of our midline anatomy that should align on the median plane. from bottom to top: 1. The pubic symphysis between the top of the legs. 2. The navel/belly button. 3 and 4. The bottom and top of the sternum midline where the ribs meet at the front.  5. The back of the head, midline bump.
  1. external occipital protuberance
  2. jugular notch of sternum
  3. xiphoid process of sternum
  4. navel
  5. pubic symphysis

1. Pubic symphysis.

pubic

Where the front bones of the pelvis meet in the middle.  Where the pubic ligaments are situated.

The pubic symphysis is intimately close to the clitoris / where the suspensory ligament of the penis attaches.

The central point between Base' and 'Line' muscles.

The bottom of the linea alba.

2. Navel.

The navel (belly button).

Middle of the linea alba.

The human body seen from the front showing the the navel, or belly button lies. Midline. In the middle of the body.  Part of the linea alba (white line) a strip of connective tissue from pubic symphysis of the pelvis to xiphoid process of the sternum. The navel should align with the sternum and pubic symphysis where the linea alba is a straight line.

3. Xiphoid process.

xiphoid process of the sternum, where the bottom ribs meet at the front of the chest

The xiphoid (zif-oi-d) process is at the bottom the breastbone (sternum).

Feel at the front where your bottom ribs meet in an inverted "V".

The top of the linea alba.

4. Jugular notch of sternum.

showing the chest and face, throat, top of rib-cage when the jugular notch of the sternum is located on the midline. A V shape in the bone at the base of the neck.

Bottom of your neck at the front. the "V" of bone at the top of your sternum (breastbone).

The sternum - a line of bone between the xiphoid process and the jugular notch.

5. External occipital protuberance.

The bony bump at the base of the skull, midline at the back of the head.

Think of this bump as the top of your midline.

Where the nuchal ligament attaches to the skull.

The occipital protuberance, the bump on the back of the skull on the median plane/midline

Are you physically aligned?

Or does your body feel crumpled and restricted?

Imagine a thread running through these 5 markers, from pubic symphysis to external occipital protuberance.   The thread should be free to fully extend i.e align, with the body balanced either side. This is possible with a full range of natural movement.

side view of the body showing the median plane in 2D. the linea alba up the front of the abdomen from pubic symphysis between the legs to the xiphoid process of the sternum/breastbone.  On the back of the body the supraspinous and nuchal ligaments form a continuous structure from head to tail - occipital process on the back of the skull to the lumbar/sacral region of the lower back.

The linea alba and

nuchal and supraspinous ligaments are part of the thread.

The journey to alignment starts from your Base-Line muscles.

Sensory Information.

Becoming more aware of your midline allows you to feel the relative positioning of the rest of your body, to feel your posture.

Many parts of the body provide sensory information to help you feel your midline:

Nostrils.

Feel the air flow as you breath in and up through your nostrils.

Mouth.

Breathe out through your mouth and feel the air flow through your lips.

Tongue.

Many disiplines mention tongue position.  From placing the tip of your tongue behind your central incisors (front teeth), to rolling your tongue up and backwards so the under-surface contacts along the hard palette (roof of mouth).

Use your tongue and hard palette to provide sensory feedback about the relative positions of your skull and jaw.

Experiment, see what helps to feel the position in relation to your Base-Line.

A drawing of cross-section of a head showing placing the tongue on the roof of the mouth in various positions. Feel your midline from between front incisor teeth to curling your tongue up onto the hard palette.

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FEEL YOUR ANATOMY OF ALIGNMENT AND BALANCE.

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