Biomechanics

True athleticism is rhythm under stress. When the breath, spine, and stride align—even under load—that’s spiral integration. And that’s how you move better, longer, and stronger. Learn more here..

Human movement is not just about how much weight you can lift or how fast you can run—it’s about how intelligently you can organize your body to generate power without breaking yourself in the process. At the center of this organization lies an often-overlooked skill: trunk dissociation—the ability to rotate your rib cage independently from your pelvis. Read more..

Your spine, rib cage, and pelvis form the body’s axial engine—the hub that stabilizes posture, rotates efficiently, and transfers force into every step. When this system falters, balance, energy efficiency, and joint health suffer.

Back-loaded ruck training challenges this engine in a uniquely functional way. By shifting the center of mass slightly backward, rucking forces the deep spinal stabilizers, diaphragm, and diagonal sling systems to work in harmony. Every step becomes a rehearsal for maintaining intra-abdominal pressure, resisting unwanted trunk rotation, and keeping the rib cage and pelvis aligned under load.

When you rotate, reach, or step forward, your body isn’t just moving in parts—it’s connecting across diagonals. This connection is powered by the Anterior Oblique Sling (AOS), a system of muscles and fascia that links your trunk to your opposite-side leg. It’s how the body maintains stability during motion, especially when twisting, throwing, or walking. Read more…

Your body doesn’t just need to move forward — it needs to stay upright when life pulls you sideways. The lateral sling system is your built-in side-body seatbelt, made up of muscles like the glute med, adductors, obliques, and QL. When this system is underdeveloped or out of sync, you’ll see knee collapse, hip drop, or rib flare. Learn how this system develops in infancy, how to spot dysfunction, and how to train it to restore side-to-side stability and protect your posture for life.

You’ve probably heard the phrase “go back to basics,” but in the world of human movement, we mean it literally.

Before you ever stood on two feet, your body followed a brilliant sequence of primitive reflexes—automatic movement responses that helped build posture, coordination, and strength. These reflexes shaped your nervous system’s blueprint for how to move, stabilize, and adapt to gravity. Read more…

Imagine standing barefoot on a balance beam. Now close your eyes.

What’s keeping you upright isn’t just your muscles—it’s an ancient blueprint wired into your nervous system. And it all starts with your feet.

But not just any part of the foot—the tripod.

Imagine you’re wearing a Ruc Pack and you clip a water bottle to the front strap with a carabiner. Now walk. That bottle starts swinging side to side like a little wrecking ball. It tries to pull you off balance.

But when your body is organized the right way, the bottle barely moves. It’s not magic—it’s smart, controlled movement.

Week 12 marks the final chapter of Fluid Health and Fitness’s Applied Fundamentals program—a 12-week structured progression through the biomechanical planes of motion. This concluding week examined the final components of the transverse plane in swing mechanics, specifically focusing on the scapulothoracic/glenohumeral complex, lumbopelvic sacroiliac (LPSI) region, and ankle-foot structures. More significantly, it served as a culmination of the cognitive and physical principles introduced throughout the series.

Week 11 at Fluid Health and Fitness explored transverse plane swing-phase biomechanics—analyzing how the cervical-cranial, thoracic spine, and hip-knee complexes synchronize to support controlled rotation, postural alignment, and movement efficiency. This phase emphasized the dynamic stability required during swing, where the body must counter-rotate and reorient without sacrificing alignment.

Week 10 of the Applied Fundamentals course at Fluid Health and Fitness advanced the application of transverse plane biomechanics with a focus on the scapulothoracic/glenohumeral complex, lumbopelvic sacroiliac region, and the ankle-foot complex. This week continued the theme of rotational control in stance, reinforcing how each segment manages torsional forces while preserving joint integrity and kinetic efficiency.

Week 9 of the Applied Fundamentals course at Fluid Health and Fitness marked the transition into transverse plane mechanics—addressing how the body maintains postural control, joint alignment, and rotational integrity during stance. This phase explored how the cervical-cranial region, thoracic spine, and hip/knee complexes regulate and distribute rotational forces across the kinetic chain.

Week 8 at Fluid Health and Fitness completed the study of frontal plane biomechanics by focusing on swing-phase mechanics across the scapulothoracic and glenohumeral (ST/GH) complex, the lumbopelvic sacroiliac (LPSI) region, and the ankle-foot complex. This phase emphasized dynamic postural control, neuromuscular integration, and joint alignment during unilateral movement.

Week 7 of the Applied Fundamentals course at Fluid Health and Fitness advanced our exploration of frontal plane mechanics into the swing phase. This week examined how the cervical spine, thoracic spine, and lower extremities coordinate during lateral limb advancement to preserve balance, visual orientation, and postural control.

Week 6 of the Applied Fundamentals course at Fluid Health and Fitness deepened the exploration of frontal plane mechanics, focusing on the shoulders, core, and feet—the endpoints and central hub of the kinetic chain. This week emphasized how the scapulothoracic, glenohumeral, lumbopelvic, and ankle-foot complexes coordinate to maintain load balance, postural symmetry, and dynamic control in the frontal plane

Week 5 of the Applied Fundamentals course at Fluid Health and Fitness marked the transition into frontal plane biomechanics, examining side-to-side control and balance during stance. This week focused on the cervical and cranial regions, the thoracic spine, and the femoroacetabular (hip) and femorotibial (knee) joints—each playing a pivotal role in maintaining symmetry, alignment, and dynamic stability under load.

In Week 4 of the Applied Fundamentals course at Fluid Health and Fitness, we brought our sagittal plane series to a kinetic peak: swing-phase biomechanics across the entire body. This week’s curriculum examined how each region—shoulder girdle, lumbopelvic region, and ankle-foot complex—functions dynamically during limb advancement. Efficient swing mechanics are critical not only for gait and athletic movement, but also for injury prevention and energy economy.

Week 3 of the Applied Fundamentals course at Fluid Health and Fitness shifted focus from static stance mechanics to dynamic swing-phase mechanics. The sagittal plane—encompassing flexion and extension—continues to govern efficient movement, but now within the context of walking, running, and transitional actions. This week covered the cervical spine, thoracic spine, hips, and knees, emphasizing their synergistic roles in dynamic motion.

In Week 2 of Fluid’s Applied Fundamentals series, we took a deep dive into the sagittal plane—the forward and backward plane of motion that governs much of human posture and locomotion. Mastery of this plane is foundational for efficient movement and long-term joint integrity. From your shoulder girdle to your pelvic core, and down through your ankles and feet, the alignment and function of these structures directly influence your capacity to move safely and powerfully.

Week 1 of the Applied Fundamentals course at Fluid Health and Fitness initiated our comprehensive exploration of sagittal plane stance mechanics. The sagittal plane—responsible for flexion and extension, or front-to-back movement—plays a critical role in maintaining postural alignment, joint stability, and movement efficiency. Our focus this week spanned from the cervical spine down to the hips and knees, outlining the foundational movement principles and postural baselines needed for sustainable biomechanics.