Introduction
Picture this: Shaolin Temple in ancient China, a revered sanctuary where martial arts masters demonstrate incredible feats of strength, agility, and control. We might rightly assume these masters possess a hidden secret that allowed them to achieve such greatness. But, astonishingly, the secret lies not only in their dedication and discipline but also in their intricate knowledge of often-overlooked muscles of our bodies, including one that may surprise you – the tongue!
Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.
This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.
Long-time students of meditation should recognize the instruction to keep the tongue pressed to the roof of the mouth, but have you ever wondered why that was important?
In her book Smart Moves, Carla Hannaford postulates that this stimulates the RAS (reticular activating system), increasing arousal. But is there more to the story than just helping to prevent sleepiness during meditation?
Key Takeaways
- Embrace the interconnectedness of our body, from our toes to our tongue, to enhance overall well-being and stability.
- Understand the importance of strong and stable feet as the foundation of our body, affecting posture, mobility, and overall health.
- Recognize the fascial connections between our feet, core, and tongue, and use this knowledge to enhance core activation.
- Appreciate the power of our body’s interconnected systems and strive to nurture and strengthen each component for a balanced, healthy life.
Neigong
The Old Masters were visionaries who discovered profound insights into the nature of the human body and its intricate workings. Through their wisdom and experience, they developed a series of exercises known broadly as nèigōng 內功 (inside + work). These “internal exercises,” passed down through generations, were designed to cultivate unusual strength, power, and overall well-being by focusing on the interconnectedness of various body systems.
Central to the teachings of the Old Masters is the understanding that the key to optimal health and performance lies in respecting the complex relationships within the body rather than treating it as a collection of isolated parts. The Old Masters believed that every component, from our toes to our tongue, plays a crucial role in generating power while maintaining balance.
A Hidden Muscle’s Connection To Stability
One of their groundbreaking insights was recognizing the tongue’s importance in posture, stability, and overall health. They realized that the tongue is a critical link in the body’s overall balance and core strength. By incorporating proper tongue posture into their practice, the Old Masters could foster better alignment, improved breathing, and enhanced performance in martial arts.
The secrets of the Old Masters were once shared only amongst a select few in remote villages or within hidden caves and the secluded temple halls atop mist-shrouded mountains. Yet, their wisdom still holds today. Modern research continues to validate their ancient teachings, once known only to a privileged few. Their holistic approach to understanding the human body laid the groundwork for a deeper appreciation of the delicate balance required for optimal health, performance, and longevity.
By revisiting the profound insights of the Old Masters and integrating their teachings into our modern lives, we can unlock the secrets to greater strength and power and a more harmonious, healthy life. Their timeless wisdom illuminates the path toward a greater understanding of the human body and its incredible potential.
The Impact of Poor Tongue Posture
In the modern era, Dr. Steven Lin, a leading dental expert from Australia, has observed that poor tongue posture often correlates with bad spinal posture and breathing issues. This misalignment of the tongue can lead to a series of undesirable consequences, such as forward head posture (contrary to the Old Masters’ advice to “suspend the crown”), mouth breathing (resulting in less efficient oxygenation of the brain and working muscles), a narrow jaw, crooked teeth, and sleep disorders.
Dr. Lin explains that a strong and well-positioned tongue is crucial for toxin clearing and lymph drainage. He emphasizes that most people are unaware of the significance of tongue posture and its unique ability to move in various directions. The tongue’s movements help to drain the lymphatic system. Dr. Lin suggests practicing tongue exercises, including extending the tongue and moving it side to side or from the floor of the mouth to the palate, to promote proper lymphatic drainage and maintain oral and neck health. Dr. Lin’s observations shed light on the critical role of tongue posture in our overall health.
A crucial aspect to consider when discussing tongue posture and forward head position is the effect on airway size. With the head forward and the tongue low in the mouth, the airway is reduced, leading to decreased oxygen intake. This reduction in airway size can significantly impact athletic performance, as the body cannot oxygenate the brain and working muscles efficiently.
Furthermore, an unstable head and neck position due to poor tongue posture or mouth breathing can compromise the body’s capacity to absorb blows in martial arts or contact sports. With an unstable head and neck, athletes are more prone to knockouts and may struggle to maintain their balance and coordination during high-intensity activities.
The Surprising Importance of Tongue Posture for Core Stability
The Fascia & Intrinsic Muscles
Enter the world of Anatomy Trains, a revolutionary concept for understanding how our muscles and connective tissues are interconnected. Thomas Myers developed the theory highlighting the interconnectedness of our muscles, fascia, and bones throughout the body.
“By utilizing the work of Thomas Myers’ Anatomy Trains®, we have a framework of connected myofascia which looks at the body through continuous lines of relationship, instead of individual muscles.”[1]
Fascia is a specialized connective tissue that surrounds and interconnects muscles, bones, organs, nerves, and blood vessels throughout the human body. This fibrous network provides structure, support, and protection while enabling the transmission of forces during movement. Fascia is composed of collagen, elastin, and ground substance, which together create a flexible and resilient web of tissue.
Intrinsic muscles originate and insert within the same structure or body part, allowing precise and refined movements. These muscles are often small and located deep within the body, primarily to stabilize joints and maintain posture.
Examples of intrinsic muscles:
- Intrinsic hand muscles: These muscles are responsible for fine motor control of the fingers, allowing for precise movements such as typing, writing, or playing a musical instrument. Key intrinsic hand muscles include the lumbricals, interossei, and the thenar and hypothenar muscles.
- Intrinsic foot muscles: Similar to the intrinsic hand muscles, these muscles help control the fine movements of the foot and toes, providing stability and balance. Examples include the lumbricals, plantar interossei, dorsal interossei, and the muscles of the plantar arch.
Floor To Core & Toes To Tongue
Like the Old Masters, Meyers’ fundamental premise is that the body is a single, continuous structure rather than a collection of isolated parts.[2] This holistic approach allows us to better understand how the body functions and moves as a whole.
One of the key components of the Anatomy Trains model is the deep front line. This fascial connection runs from the inner arch of the foot through the middle of the body and all the way up to the tongue and jaw muscles. This deep front line serves as a crucial link between the core and the extremities, ensuring a stable foundation for all our movements.
The human body is an incredible, interconnected system, with our feet playing a vital role as the foundation. When our feet are stable and supported, they help to keep the rest of our body in balance. However, if our feet are weak or unstable, this can cause a ripple effect that compromises our posture, mobility, and overall well-being. In my martial arts classes, I frequently remind my students that “all power comes from the ground.”
The Foundation of Stability: Foot-Core Connection
Dr. Emily Splichal is a functional podiatrist and author of “Barefoot Strong” based in Scottsdale, Arizona, who embraces Meyers’s work. She explains that an unstable foot can lead to instability in other parts of the body. For instance, when our feet are not properly supported, it can affect our pelvis, hips, and core muscles, making it difficult for our body to maintain stability during dynamic movement.
In an interview with fitness influencer and podcaster Ben Greenfield, she said, “Our feet, from a neuromuscular perspective, from a fascial perspective and then, of course, from a biomechanical perspective, is our body’s foundation, and this means that if our foundation is not stable, again fascially, neuromuscularly, biomechanically, the rest of your body cannot be stable.”
To develop strong and healthy feet, it is important to engage in exercises that activate the intrinsic muscles of our feet and core muscles simultaneously. Dr. Splichal refers to this process as the “floor-to-core cascade.” This method helps to build a stronger connection between our feet and the rest of our body, enhancing overall stability and performance.
One exercise that Dr. Splichal recommends is the “short foot” exercise. This involves standing on one foot and pressing the toes firmly into the ground while simultaneously lifting the arch. By practicing this exercise regularly, we can train our brains to create a stronger mind-muscle connection, leading to improved balance and stability.
“Our center of gravity, which is where our core is, needs to be in direct communication with our foundation.”
~Dr. Emily Splichal
Breathing Life into Core Activation
In addition to focusing on our feet, it is crucial to engage our deep core muscles. Dr. Splichal highlights the importance of the pelvic floor, transverse abdominals, and diaphragm in maintaining a strong core. Breathing exercises help to activate these muscles and further enhance the connection between our feet and core.
Continuing her interview with Greenfield, Dr. Splichal says, “Why I emphasized from foot-to-core is that I don’t want just the foot to be strong because the foot, even though it’s our foundation, doesn’t work in isolation from the rest of the body.
We always want to think of the body from a global perspective, and from a global perspective, the center of where all of our action and our power and stability comes from is obviously our core, right? So our center of gravity, which is where our core is, needs to be in direct communication with our foundation, hence foot-to-core. Now when I focus on the core, the part of the core that I’m referencing is the deep core.
Call it the intrinsic core if you want, so then it matches the foot anatomy terms; we’ll just go with it. The intrinsic core would be the pelvic floor, transverse abdominal, so it’s kind of those deeper abs, Pilates muscles if you want to call that, and then those muscles actually connect to your diaphragm. So the way that you engage the deep-core pelvic floor with the diaphragm means that we have to be talking about breathing while we’re doing this.”
Connecting the Dots: From Toes to Tongue for Enhanced Stability
Now from a fascial line perspective, your intrinsic foot muscles actually connect through fascial lines to your pelvic floor, into your diaphragm, and then I’m going to add onto it, which was not in the book, and then it goes all the way up into your tongue. So when you’re doing these activations, I’m going to cue the tongue as well.”
A stable core is essential for transferring force effectively. The connection between tongue posture and core support, spinal, hip, and leg strength might be the key to unlocking hidden reserves of balance, stability, and power in your martial arts practice.
Pro Tips
- Press the tongue against the roof of the mouth during foot-to-core activation exercises to strengthen fascial connections and improve overall stability.
- Practice the “short foot” exercise to build a stronger mind-muscle connection and improve balance and stability.
- Engage deep core muscles, including the pelvic floor, transverse abdominals, and diaphragm, to support and strengthen our body’s foundation.
- Incorporate mindful breathing exercises to further enhance the connection between our feet and core muscles.
For martial artists, understanding these deep, internal connections has profound implications. The teachings of the Old Masters emphasize the importance of a strong core and stable foundation, achieved through proper alignment, breathing, and body mechanics. Focusing on tongue posture can enhance our core stability, improve our balance, and generate more powerful strikes.
A Living Master Speaks
The Old Masters spoke of “tendon power,” a concept deeply intertwined with their teachings on nèigōng. At the heart of Shaolin kung fu, two renowned sets of nèigōng, the Yìjīnjīng 易筋經 (Muscle/Tendon Changing Classic) and Xǐsuǐjīng 洗髓经 (Marrow/Brain Washing Classic), exemplify these ancient practices. These exercises were designed to cultivate strength, flexibility, and vitality within the body by focusing on the interconnectedness of our muscles, tendons, and fascia.
A key aspect of nèigōng is coordinating our breathing and movement with focused attention. The Old Masters taught yì dào qì dào lì dào 意到氣到力到 (attention arrives, energy arrives, power arrives). It takes immense focus and physical effort to maintain constant activation of the intrinsic muscles while performing these exercises.
Today, a living master, Sam FS Chin, the founder of Zhong Xin Dao, teaches this principle by describing the activation of the intrinsic muscles as “stretching and pressurizing.”
Furthermore, GM Sam Chin emphasizes the importance of “squeezing down to the bone” and “radiating out from the bone to the ligament, tendon, and out to the skin, and back to the bone.” These references to training the tendon and the skin suggest the significance of the fascia and intrinsic muscles in these ancient practices.
Conclusion
The Old Masters unlocked the secrets to extraordinary strength and balance, secrets hidden (not quite) in plain sight. These wise visionaries discovered the critical role of muscles like the tongue in posture, stability, and overall health. Their profound insights passed down through generations, have been preserved in the form of nèigōng – a series of esoteric exercises that emphasize the interconnectedness of the human body.
Fast forward to the modern era, practitioners at the edges of modern science and medicine are making fascinating observations that validate the wisdom of the Old Masters.
To unlock our hidden reserves of balance, stability, and power, it is essential to integrate our body, from our feet to our crown. By pressing our tongue against the roof of our mouth during nèigōng, we can deepen the activation of our core muscles, strengthen fascial connections, and ultimately improve overall stability.
Unlock The Secrets
By embracing the ancient wisdom of the Old Masters, we can unlock the secrets to a healthier and more powerful existence. So, the next time you practice martial arts or focus on your fitness routine, remember the wisdom of the Old Masters and let your tongue lead the way to a world of balance, stability, and strength.
Despite the mechanistic nature of nèigōng outlined above, many individuals seek more mystical explanations, as they believe it lends an air of mystery and exclusivity to these teachings. However, the true essence of nèigōng lies not in the mystical but in the diligent practice of these exercises, consistently and repeatedly, with focused attention. The ultimate secret is hard work.
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About the Author
Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach
Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.
With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.
Disclaimers & Conflicts of Interest
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
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References
- Nemetz, Laurice D., and James Earls. “The connected body: Born to walk and dance. Bipedalis1n to artistic expression through the lens of Anatomy trains®.” Journal of Functional Neurology, Rehabilitation, and Ergonomics 7.1 (2017): 31-41.
- Myers, Thomas W. “Anatomy Trains: Myofascial Force Transmission in Postural Patterns.” Fascia: The Tensional Network of the Human Body-E-Book: The science and clinical applications in manual and movement therapy (2021): 220.