The Recipe- 10 Series

The aim of designing the 10 Series is to enhance both structure and function while creating a balance for your body within the gravitational field of the Earth. Each session addresses a different area of structure and movement of your body. Each of these sessions builds upon the previous, while it addresses every layer of tissue in the whole process. The recipe begins by envisioning the blueprint of the structure, seeing what is keeping this being from fully expressing itself, from becoming free. With that, the purpose of the 10 Series has just been defined.

A brief summary of Rolf Method of Structural Integration 10 Series is presented as follows.

 Sleeve Sessions (superficial and surface layers)

 Session 1 - OPEN the BREATH. In this session,work begins with differentiating between the shoulder and pelvic girdles from the ribcage. A free and open breath is needed to prepare the body for the imminent changes that will be occurring. Taking a full breath offers good support for the shoulders, chest, and the neck. The arms are usually worked on as well.

 Session 2 - DESIGN a FOUNDATION. The open breath carried out in session one results in some changes for the physical demands on the feet; Restoring motion between the bones of the feet, tuning up the arches and starting to rebalance how the body rests on the feet. This will bring about the creation of flexibility and adaptability in the feet, making the entire body feel supported. 

 Session 3 - INTRODUCE the LINE. In this session, front to back of the body is balanced, establishing the lateral line. In a side position, work is performed from the neck to the hips. All segments are better positioned for support and improved relationships between the upper and lower body, distinguishing between the soft tissue of the ribs from the soft tissue of the pelvis. This completes the process of unwrapping the superficial bag and would be a good time to evaluate how Structural Integration is working for you, and if completing all ten sessions is something you wish to continue with.


Core Sessions (deeper tissues relating to the spine)

 Session 4 - ACTIVATE the CORE from BELOW. The core starts from the pelvic base through to the roof of the mouth.  This session begins by first finding the support, and this is achieved via the ankles alongside the inner leg before the core is accessed. Here, a line of weight transmission in the lower body is established, creating stability through the inner legs, allowing you to stand and walk with less effort.

 Session 5 - FREE the CORE. In this session, tissue on the front of the spine is manipulated. Here the focus is the relationship between the superficial abdominal muscles to the deep-seated hip flexors. Creating space by separating and lengthening the outer layers allows for the inner layers to reassert their strength and creates flexibility at the low back.

 Session 6 - BALANCE the CORE from BEHIND. Here the back of the legs and pelvis are the point of focus. Matching the dramatic changes that occurred on the previous session to front of the the pelvis, this session completes the creation of the three dimensional line. Establishing more spine behind the line, generating a more horizontal and mobile pelvis which in turn provides for a moving, breathing sacrum for the body.


Integration Sessions (relating the core to the structure)

 Session 7 - BEGIN the INTEGRATION PROCESS. The head and neck are balanced upon the spine that has already been made flexible. This balance comes about through working on, in, and around the head region. With the polarity match of a breathing cranium and sacrum, the inner line becomes established and now the integration process can proceed.

 Session 8 - INTEGRATE the UPPER/LOWER BODY. Based on one's particular needs, changes are made in the lower or upper body. Organization and balance around the line is created in order to integrate. One important thing about these integration sessions is that they make movement reprogramming and changes last longer.

 Session 9 - INTEGRATE the UPPER/LOWER BODY. The observable changes in other parts of the body are studied in regards to the changes that occurred in the last session. Continuation of establishing good connectivity throughout upper and lower girdles while balancing around the line is completed.

 Session 10 - PUT IT ALL BACK TOGETHER. In this session, we direct the movement of the soft tissue across the multiple joints, creating horizontality throughout the entire fascial web. This serves as a more dynamic balance across all planes of movement, while it functions within the gravitational field. This session serves as the start of the next Structural Integration cycle, and it is in a more advanced and integrated body.