2. The Superficial Front Line

     Last week, I covered the Superficial Back Line, which gives the body its natural primary and secondary curves from top to bottom, so this week I'm going over the SBL's anterior partner:

The Superficial Front Line

For anyone who suffers from lower back/hip pain, tight/sore ankles, restricted diaphragmatic breathing, or tension headaches from forward head posture, chances are you might have some imbalance throughout your SFL.

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The Superficial Front Line runs along the anterior length of the body in two sections: from the tops of the toes to the anterior, lateral pelvis + from the pubic bone to the head.  This particular track is what gives balance to the Superficial Back Line.  In the picture below, you can see how the posture is affected when the SBL and SFL become unbalanced.

The postural function of the SFL is to allow flexion of the torso and hips, knee extension, and dorsiflexion (pulling upward) of the foot.

Muscles within the SFL:

Sternocleidomastoid

Sternalis

Rectus abdominis

Rectus femoris/quadriceps

Short + long toe extensors

Tibialis anterior

Connective tissue (ligaments, tendons, fascial sheets) that make up the rest of the SFL:

Scalp fascia

Sternochondral fascia

Subpatellar tendon

Bony landmarks the SFL anchors to:

Mastoid process

Sternal manubrium

5th rib

Pubic tubercle

Anterior inferior iliac spine (AIIS)

Patella

Tibial tuberosity

Dorsal surface of toe phalanges

Common postural deviations associated with the SFL:

Limited range of motion in ankle flexion

Anterior pelvic tilt (which can also been seen in the Superficial Back Line, when the erectors of the lumbar spine become shortened)

Forward head posture

Restriction of the diaphragm through the anterior ribs

SFL Stretches:

Cobra pose

Leaning back into full hip extension (the second stretch pictured)

Bridge pose

Camel pose

Backbends are the closest stretch you can do to reach a full stretch throughout the whole SFL.  You can always lay on your back, stretched out over an exercise ball (which I'm about to go do after being at the computer most of the day!)

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Next week, I'll cover the Lateral Line.

Be good to yourselves. :)