123 is what we call a body and system that is in balance. When all of our muscles are doing the job that is intended for them, our system is using less energy for simple tasks. This state of being has profound affects on your pain, performance, and mental health.

For simplicity, we have divided the body up into 3 zones. They start in the center of the body move out. We systematically work through each zone to help bring the system back into a state of balance and power.

Our body, is a tensegrity structure, supported by a matrix of fascial connective tissue that expands out to the world around it. Not only is this true on a global scale, it is true on a cellular scale.

When our cells are not getting enough oxygen, they are not able to produce enough power and begin to implode or collapse on themselves.

When our diaphragm is not moving properly, there is a collapse in our fascial system and our joints, muscles, bones, and all the other tissue in our body becomes compressed.

Imagine if someone took a vacuum sealer and sucked the air out of you from the center. Imagine how hard it would be to move around. How much more energy it would take to stand up or take a step. This is the state most of us are living in, most of the time.

To Expand is to be in a state of 123. It is a place when our system is online but not overwhelmed. Let me teach you how to get there!

Your diaphragm is a muscle that transverses the body and sits in your lower ribcage. It is connected, via fascia, to your lungs and heart. When it contracts, it pulls down on these connections, sucking air into the deepest part of your lungs. Kind of like how a syringe sucks liquid into its carrier. When breathing with the diaphragm, breath becomes deeper without any extra effort. More oxygen goes out to your cells, creating powerful expanded capacity, body wide.

This mechanism of the diaphragm also creates intra-abdominal pressure, expanding the lumbo-pelvic complex. This space created allows for our deep stabilizers and hip flexors to fire.

This is entirely depending on your system and your commitment to change. To maintain the work we have accomplished, you will be given homework. Not only can you maintain the progress we’ve made, but you will have tools to address new problems as they arise! If you don’t make changes to yourself and your world, nothing will stick and you will find yourself back where you started.

Everyone! The difference from person to person are goals and limitations. Where do you want to be? What do you want to feel? What do you want to do better? Having a clear idea of what you want to get out of the work helps us frame it towards you goals.

I know 5 hours seems like a long time, but you can think of it as fast forwarding. When we are able to work in this manner, the bodies response is deeper. While this is my preference, it is absolutely ok to take things slower and go session by session, if that is what feels right for you.

Please reach out to me directly ( shelbi@expand.com ) if you are experiencing financial difficulties. I do my best to meet everyone where they’re at to make this work accessible.