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Writer's pictureJohn Wilson

Rolfing- A Guide Through the 10 Series

Updated: Feb 26

Doing a ten series is the most fundamental approach to Rolfing. It was actually developed by Ida Rolf as a way to teach principles and techniques in a meaningful sequence. Usually referred to as "The Recipe", I think of it as a formula, or rather a musical scale to be improvised in, the arrangement of the notes within that scale will lead to a song. Every session within the series has a few goals, what goals are emphasized and how those goals are achieved will depend on what the client actually needs to develop those outcomes. I have a brief description of the series on my website, but for those who would like a more detailed presentation of it can read on.


The Sleeve

The sleeve sessions are the first cycle of the Rofling series. They are comprised of the first three sessions. In the sleeve cycle we address the larger more exterior muscles of action, known as the sleeve. Muscles can become adhered together, via connective tissue, and some can remain in a short and tight state. We often tend to over use these muscles, and that burns lots of oxygen causing fatigue. More so, the deeper muscles of the core will tend to be under used when this happens and may even atrophy. Our first concern is to liberate the core muscles from the over use of the sleeve muscles so they can start functioning properly again.


Session 1

In the beginning we want to help address restriction to the breath, as well as the hip and shoulder girdles. We first address the external fascial sheath that raps around the torso to gain some freedom of breath, release the shoulders, and lengthen the front of the body. Work around the ribs and diaphragms will be involved. We address the lateral rotators of the hips and the hamstrings in order to begin the process of freeing up the pelvis.


Session 2

The objective of session two is to address the foot, ankle and the lower leg in order to affect the strain patterns that link up to the hips and the lower back. We want to restore mobility to the arches and ankles, to allow the calves to let go of the heel, and to encourage the lower leg in general to be flexible and act like shock absorbers. Spending some time on the feet can allow sensation to open up, and back work can take place in a seated position involving the use of the feet for stability. We will usually address the hips directly in session one, but now the feet must be addressed in order to allow for a smooth gait. Just as uneven wear on tires will pull the car's alignment off, and just as the alignment needs to be adjusted when we put on new tires, so do the hips affect the foot/ankle and the foot/ankle affect the feet.


Session 3

Now that we have addressed the feet and ankles it will be time to focus on the hips and shoulder girdles again. The purpose of session three is to differentiate and sense of front and back, so we work along the sideline from hips to shoulders. In this session we work to help elongate the lower back, finishing up with the sleeve sessions and preparing to move into the core sessions.





The Core

Once we have worked to differentiate the larger muscles of action, the sleeve, we will address the deeper muscles of posture, the core. The smaller muscles are often overpowered by the sleeve muscles, and have become less active, in some cases even atrophied. The key to rehabilitating these muscles is to allow them to become more active again rather than trying to exercise them. They will gain strength from ordinary use, but that means the other muscles we are using need to back off and stop doing their job for them. The deeper skeltal muscles burn less oxigen than our muscles of action, and are less subjected fatigue. This is why we need to find ways of achieving good posture and movement that do not revolve around excess strain.


Session 4

The first of the core sessions, we address the inner line of the legs from the medial arch to the pelvic floor. This is to allow the leg to drop out of the pelvic floor when walking in order to improve gait. Differentiating the abductors from each other and from neighboring structures like the quads and the hamstrings is an important part. Allowing the pelvic some freedom from the thigh, and allowing some awareness and movement in the pelvic floor is also important. Lower jaw work and possibly intraoral work is sometimes done, and as usual there will be some neck and back work.


Session 5

This is the core of the core sessions. Here we are concerned with the abdominal region, and the relationship of the legs to the front of the spine. Addressing the abs in order to allow for some length up the front of the body is important. Work on the front of the hips and deeper structures like the psoas is likewise important to allow for mobility through the torso and to release the lower back from the front of the body.


Session 6

Until session six we have been focusing on getting length and support up the front of the body, prevertebral support. In session six we focus on the the back line, legs, posterior pelvis and the posterior spine.


Session 7

In session seven we address the neck, differentiating it from the chest and the arms as well. More intensive work can be done with the neck now that have worked to free up restricted movement and give the neck and head more support. We can then focus on the jaw, doing intraoral work, muscles of the face and head as well as some intranasal work as well.



The Integrative Phase

After we have gone through the core sessions and worked extensively with differentiating structures that may be stuck together, we now focus on integrating those structures, so less emphasis on restriction and more on encouraging unity.


Sessions 8 and 9

Sessions 8 and 9 will be focused on the upper body and the lower body, bringing a unity of posture and movement together. The lower body session will revolve around relating the legs and hip girdles to the spine, in order to encourage core extension rather than contraction. This core extension is focused on in the upper body session in regard to relating the arms and shoulders to the spine. Extension is the key word here, as most other western methods revolve around contracting muscles to gain support.


Session 10

Session ten revolves around integrating the upper and lower body, decompressing joints, and attention to diaphragms, i.e. the respiratory, thoracic, and pelvic diaphragms. Much of what we have done before this has focused on vertically, now we relate that to our horizontal structures.


Post 10 Series Work

Once we complete the ten series we are done with series work for a while. All the myofascial work we have done has really been a process off working with the nervous system to find better ways of standing, sitting, and moving. By the end, we have really just began to get the ball rolling, and changes will continue for a good year or so after we are done. It is said that a person will be better organized and better integrated a year after we complete the ten series than the day after we complete the series, so there is no rush to jump back into more Rolfing sessions.


Although post ten series work can be done later, it is a good rule of thumb to wait three to six months before coming back in for Rolfing. There is also the possibility of doing an advanced series, if the Rolfer is trained as an Advanced Rolfer. Some people will come in for sessions regularly, some as need be, and others may be good for quite a few years down the road. It will be up to them to decide on what frequency is necessary after completing a series. So why not begin your adventure and book with a certified Rolfer today?


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