The Training

Most programs for physical rehabilitation or performance improvement focus on the muscles, taking underlying bone alignment as a given. By contrast, the Spiral Model identifies improper bone alignment in the feet as the root cause of common musculoskeletal conditions, and the main limiter of performance for most people.

The Counterspiral program targets the true foundation of the body, working to reposition the bones of the feet into their natural spiral framework. The program alternates between pressure exercises that use symmetry to rotate bones into position, and movement exercises that retrain the muscles according to the Spiral Model, with parallel exercises for the hands.

Though they can be intense, all of the exercises are easy to weave into daily life and require no memberships, no commitment to commuting, and no expensive gear.

exercises

Program Overview

The Counterspiral program is divided into three broad stages that may overlap or advance at different rates.

exercises

Deconstruction exercises restore range of motion to the joints of the hands and feet, preparing them for the real work of spiral-building. The stage begins with basic exercises meant to break up scar tissue and free bones and joints from their frozen state, and ends when the rotational axes are unlocked.

Redevelopment exercises restore the rotational axes to functional use and introduce lateral motion. Two novel mechanisms are engaged to drive development: the Counterspiral Mechanism for the feet, and the Spiral Seesaw for the hands.

Optimization exercises fully articulate the spiral structures of the hands and feet to achieve structural integrity and help transition the body to the Spiral Model. When properly developed, the hands and feet “wind” the body’s musculoskeletal system, driving symmetry in alignment and efficiency in gait, which becomes cyclic.

exercises

Download the full Exercise Guide to accompany the training videos below.

exercises

Exercises for the Feet

Foot Deconstruction

Feet developed and used according to the Standard Model tend to stiffen over time, losing mobility and range in all joints. This lesson introduces two exercises – Segment Separation and Toe Ball – that help restore rotation and range of motion to every joint in your feet.

The Rotational Axis

The exercise Roll to Roll introduces lateral motion at the ankles to unlock the rotational axes in your feet. This lesson completes the Foot Deconstruction stage and helps prepare the feet for transition to the Spiral Model.

Foot Redevelopment

Foot Redevelopment begins in earnest with the Vault, an exercise that brings the arches of the feet together to form a stable foundation for the body. This lesson introduces the Counterspiral Mechanism, which manipulates the Vault structure to drive articulation of the feet’s spiral framework.

Relearning to Walk

Walking is an important part of effective foot rehabilitation and development. The key to progress is walking with intentionality: positioning and placing the foot precisely with every step. This lesson introduces the exercise Roller Coaster – the Spiral Model’s basic gait.

Advanced Walking

The exercises Uphill Skiing and Downhill Cha-Cha introduce slope and slant as powerful variables in the articulation of the rotational axis and spiral structure of the feet. The focus here is on elaboration of the foot’s elastic spring mechanism and the connection between the feet and hips, two precursors of cyclic gait.

Firestarter

Firestarter combines two other exercises – the Vault for the feet and Sticky Situation for the hands – training all four limbs at the same time. Engaging both the Counterspiral Mechanism and the Spiral Seesaw, Firestarter is the most effective exercise in the program from Deconstruction through Optimization.

Exercises for the Hands

Hand Deconstruction

Two exercises – Segment Separation and Wrist Rolls – help break up scar tissue, restore range of motion to every joint, and unlock the rotational axes in the hands in order to prepare them for transition to the Spiral Model.

Hand Redevelopment I

This lesson introduces Hand Redevelopment with Plank Dog, a pressure exercise that builds from common yoga poses to provide a parallel to the Vault for the hands using an alternative form of the Counterspiral Mechanism.

Hand Redevelopment II

The exercises Sticky Situation and Anti-Gravity introduce the practice pad and drum sticks as tools for driving hand redevelopment by simulating conditions equivalent to walking for the feet. This lesson presents the Spiral Seesaw as the most efficient grip for tool use.

Firestarter

Firestarter combines two other exercises – the Vault for the feet and Sticky Situation for the hands – training all four limbs at the same time. Engaging both the Counterspiral Mechanism and the Spiral Seesaw, Firestarter is the most effective exercise in the program from Deconstruction through Optimization.

Practical Applications

Yoga Feet

This lesson applies the Counterspiral program and the Spiral Model to the practice of yoga, starting with the feet. The focus is on positioning, placement, and movement of the feet through a pair of basic poses – Mountain and Warrior II – reframing them to emphasize the role of the rotational axes.

Yoga Hands

This lesson extends application of the Spiral Model to yoga with the exercises Plank Dog and Crow Up, to help build the vertical aspect of your hands’ spiral structures, improve their grip and proprioception, and align your arms, shoulders, and back for efficient application of force in load bearing activities.

Drumming

This lesson applies the Spiral Model of biomechanics to drumming. The Spiral Seesaw grip produces the most efficient drum stroke with the hands. Positioning, placement, and motion of feet on pedals helps maintain muscle tension and improves control and speed.