Anatomy of Alignment:

The Median Plane.

The median plane is the slice that splits the body into left and right halves. Straight down the middle. Our true midline. The body balanced either side.

The median plane is a straight line when seen from the front or back and a 2-D shape when viewed from the side.

Three images showing the median plane from different perspectives. The first image is of a human figure at an angle, showing the thinnest slice (plane) from head to pelvis that splits the body into left and right halves. Also known as the mid-sagittal plane, the median plane is our true midline, left and right halves of the body are balanced. The second image shows the median plane as seen from the side - a 2d shape with a front and a back that cuts through the body. The third image shows a straight, thin line. This is the median plane when viewed from the front or back. If our midline anatomy lies on the median plane then the body is aligned and balanced.

Plane = A flat, two-dimensional (2-D) surface.

Median = Midpoint, middle.

(mee-dee-an)

The body must be "correctly arranged" to create the median plane, where:

  • All midline anatomy is fully extended and arranged on the straight line of the median plane. The body is aligned.
  • Left and right sides are in equilibrium either side of the median plane. The body is balanced.

body alignment and balance

Our midline anatomy that should align on the median plane includes the linea alba at the anterior (front) of the body and the nuchal ligament and supraspinous ligament at the posterior (back) of the body.

The median plane of the body, a 2 dimensional shape when seen from the side. Showing the linea alba at the front of the body from the pubic symphysis of the pelvis to the xiphoid process at the front of the rib cage on the body's midline. The nuchal ligament and supraspinous ligament are a continuous structure at the back of the body. From the midline bump on back of skull known as the external occipital protuberance to the lower lumbar area of the back. These structures are curved down neck to midback and then to the lower spine when seen from the side. The linear structures that should be fully extendable and flexible through a full range of natural movement for the body to be dynamically balanced and aligned.

linea alba

nuchal and supraspinous ligaments

5 midline markers

Aligning the body and creating the median plane.

The first step in aligning the body and creating the median plane is to work with your Base-Line muscles.

Base-Line muscles

skeleton and outline of human figure seen from the front. The line of the median plane is marked with a thick line from head to pubic symphysis of the pelvis, dividing the body into two equal halves, left and right sides balanced either side of midline. The Base-Line muscles are shown. The pelvic floor at the base of the body, a basket of muscles that are crescent shaped on midline. The rectus abdominis muscles the body's central Line from pelvis to chest, two strips of muscle either side of the midline linea alba. Focusing on activating the baseline muscles is the key to feeling our midline anatomy and working towards and alignment and balance when the median plane can be created.

Many other sources of sensory information about our midline anatomy are available. Being more aware of the relative positioning of your midline structres will help guide you in how to move to increase alignment.

sensory information

Use this sensory information to increase awareness of the position of your body and state of body alignment and balance - to develop your sense of position, motion and balance known as proprioception.

conscious proprioception

Feel your anatomy of alignment and balance.

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