Centration is a term I first saw used in Todd Hargrove's book A Guide to Better Movement.
In Hargrove's book a centrated joint is one that is as close to centred as possible given the constraints of the pose or action. It implies maximum surface contact between the two bones of that joint.
If you buy into the idea of tensegrity, the ends of two bones don't actually come into direct contact. In fact one surgeon, a strong proponent of tensegrity states that in knee operations he observed the bones of the knee pulling away from each other.
One explanation for this is that the joint capsule (the envelope of tissue that contains the synovial fluid of a joint) actually pressurizes the fluid in such a way that it forces the bones apart. It could be like squashing a balloon in the middle so that the ends of the balloon move further away from each other.
And so the idea of maximal surface contact could be misinformed.
According to J.C. (Jaap) Van der Wal MD PhD the idea of ligaments is an anatomical fallacy. Ligaments are actually created when anatomists dissect a cadaver.
Instead what Van der Wal suggests as a basic architectural element of movement and proprioception is a dynament which is two bands of connective tissue, each attaching to a different bone, and muscle fiber that connects these two bands. There are no actual discrete ligaments in the body. Instead the connective tissue network has within it elements that perform the required functions. As a result, when muscles are activated, they don't just add tension to their tendons, they also add tension to the ligaments.
We are used to thinking about ligaments as coming into play only at the extremes of joint positioning to prevent the joint from going being it's design limits. If ligament tension is affected by muscle activity then the implications are that ligaments don't just function at the end range of a joint, but ideally throughout the whole range of movement of a joint.
As a result of this, muscle activity not only causes movement or stability it also changes pressure in the joint capsule fluid via changes in joint capsule tension.
Van der Wal also goes on to suggest that this functional element acts as both a control mechanism and a proprioceptive mechanism. It is thus not only an architectural unit of control but also a basic unit for sensing the body.
My own experience and understanding of the body is that tension is one of the primary quantities that we can consciously learn to feel. With the right amount of tension, we can not only feel our body but it also becomes more responsive.
So how does this relate to the idea of centration?
With training we can learn to feel our joints, or actually what we may actually learn to feel is the tension in the connective tissue around the joint or that crosses the joint. These networks of tension with their voids filled by bones and joints, can give us a three dimensional sense of our body.
How do we recognize an absence of centration (or "balanced tension")? One way is to notice an absence of tension or "feel". Another, perhaps easier to detect is an excess of tension, either connective tissue tension or actual muscle tension.
How do we then recognize when we have achieved centration? By the feeling of balanced tension all around a joint. The feeling is subtle but with relatively simple training perceivable.
One of the best exercises for learning to feel this tension is tai ji, particularly if you focus on isolated movements to begin with. The main attributes of tai ji that make it excellent for learning to feel tension are slow and smooth movements done well within the bodies range of motion.
We don't need a tai ji master or even teacher for this, we can focus on smooth isolated movements of the body, while focusing on simple elements of the body so that we can learn to feel it.
A very simple set of exercises is learning to feel and control the shoulder blades. We can thus learn to centrate the shoulder blade with respect to the ribcage by balancing tension in all directions against the weight of the arm itself.
Another way to practice centration is to practice bending the spine backwards and forwards, in isolated groupings. We could focus on movements of the pelvis and lumbar spine, movements of the thoracic spine and ribs, and movements of the cervical spine and head with respect to the ribcage.
By practice slow and smooth movements of these elements, through their possible ranges of motion (twisting, bending, sliding) we can learn to get a feel for these elements and the tension that controls them. We can then begin looking for the position of balanced tension or centredness.
Centrating the Hips
We can also practice this with the hips, particularly in one legged balancing positions. What position of the pelvis gives the supporting hip both room to move and balanced tension in all directions bearing in mind that the pelvis can turn (left or right), tilt (left or right) and roll (front to back.)
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.
Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.
Learn how to activate your quads and hip flexors so that you can use them at will. Conscious Muscle Control: Quads and Superficial Hip Flexors not only teaches you how to activate and relax your quads and hip flexors at will, it also teaches you how to feel when they are active and when they are relaxed. This clearly defined awareness can help you get more in touch with your body.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.
Exercises in muscle control 1 teachers you how to activate and relax your knees, hips, front and back of the leg and also inner and outer thighs. These activations can be used in standing poses as leg strenghtening exercises and to improve flexiblity.
The transverse abdominus muscle can affect the SI joint, lumbar and lower thoracic spine stability, used in various diaphragmatic breathing techniques and act as a tension adjuster for the rectus abdominus.
Effectively Activating Transverse Abdominus can mean better stability for the SI Joint as well as for the lumbar and lower thoracic spine.
Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.
Make balancing easier. Use pressure sensitivity to feel your center of gravity.
Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.
A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.
The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.
Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?
Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.