The Basic Ten-Series
goals, resulting benefits of each session of a Rolf Ten-Series—and a
few ideas to support improved body-awareness, movement, and
posture—are outlined here to help better your understanding of this
The work of this session creates space in the rib-cage, greater
mobility in the relationships of the hips with the legs and
lower-back, and freedom through the shoulders and neck. Notice how
it feels to be in your body walking and breathing.
This session creates freedom in the lower-legs to improve the
structure of the feet and the alignment of the ankles. The ankles
and feet are the base of support for the entire body—as they
discover a better alignment, everything above will shift for
improved mobility all the way up through the spine. Walk barefoot
for a bit to notice your new feet.
By creating length and space through the sides of the body—from the
knees through the hips, lower-back, abdomen, rib-cage, shoulders and
neck—all of the body’s segments will lift off of one-another and
shift to a more balanced and supportive alignment. Enjoy your body,
noticing how it feels to breathe and move more freely.
Lengthening the inner aspects of the legs will begin to create a
central-line of support for the entire body. The feet and the lower
and upper aspects of the legs will shift to a more supportive and
balanced relationship with the pelvis. While walking, allow the
legs to move in a line straight out and directly forward from your
hips and notice the space between your legs and feet as you walk.
This session begins to lengthen the core of the body and the front
of the spine by creating space throughout the abdominal region. The
diaphragm is lengthened for easier and deeper breathing, the
abdominal organs are given internal space for more efficient
functioning, and the psoas muscles are lengthened for lower-back
stability and easier walking. Allow your legs to release forward
effortlessly, rather than lifting them, as you walk.
Mobility is greatly improved in the hips and lower-back as backs of
the legs are released from the heels up through the hips and sacrum
to mid-spine. Your hips are much freer now—allow them to roll
gracefully without restriction as you walk.
This session lengthens the tissue throughout the neck, throat, and
skull—allowing the head to lift upward and shift backward to a more
balanced position on top of the spine. Compensatory patterns will
release for greater ease throughout the body below. Feel the head
lifting and shifting up and back for greater length and easier
movement throughout the neck, shoulders, and lower-back.
and 9. These two sessions will create more cooperative and
efficient working relationships between the extremities and the
spine. The eighth session will either be focused on the hips, legs
and lower spine, or the shoulders, arms and upper spine, depending
upon individual needs. The ninth session will compliment the
eighth, with work on the either the upper or lower body, as needed.
lower-body work—notice the supportive connection from your
lower-back through your hips and legs into your feet as you walk.
For upper-body work—allow your shoulders and arms to rest and hang
loosely upon the support of your spine as you stand and walk.
This is the culmination of everything that we’ve done to this
point. This session educates the entire body to move in a more
stable and efficient way with all muscles and body segments relating
to a central core located in the lower-middle back. Allow your body
to relax in graceful movement that naturally expands from the
strength of this central core.