Third Shift Movement Shop
@thirdshift.bsky.social
After your first shift (being a dancer), and your second shift (your day job), spend some of your third shift (working for yourself) with other dancers learning Literal Technique and talking some shop talk.
The Glutei Maximi are one of the Five Leg Muscles in Literal Technique that move the femur. This tutorial gives you their basic anatomy and talks about how they work with the Psoas Majors.
Introduction to the Glutei Maximi
This tutorial is an introduction to the basic anatomy of the Glutei Maximi.
open.substack.com
October 11, 2026 at 4:32 PM
The Glutei Maximi are one of the Five Leg Muscles in Literal Technique that move the femur. This tutorial gives you their basic anatomy and talks about how they work with the Psoas Majors.
The Psoas Majors are one of the Five Leg Muscles in Literal Technique that move the femur. This tutorial gives you the basic anatomy and talks about why the anatomy is important in our dance technique.
Introduction to the Psoas Majors
This tutorial is an introduction to the basic anatomy of the Psoas Majors.
open.substack.com
October 4, 2026 at 6:07 PM
The Psoas Majors are one of the Five Leg Muscles in Literal Technique that move the femur. This tutorial gives you the basic anatomy and talks about why the anatomy is important in our dance technique.
In previous tutorials, I’ve talked about the importance of dancing the femur from hip joint to knee joint. There are five muscles in Literal Technique’s group of 12 muscles that help us do this: the Psoas Majors, the Glutei Maximi, the Hamstrings, the Adductors, and the Quadriceps Femoris.
Introduction to the Five Leg Muscles
This tutorial is an introduction to the Five Leg Muscles.
open.substack.com
September 27, 2026 at 5:53 PM
In previous tutorials, I’ve talked about the importance of dancing the femur from hip joint to knee joint. There are five muscles in Literal Technique’s group of 12 muscles that help us do this: the Psoas Majors, the Glutei Maximi, the Hamstrings, the Adductors, and the Quadriceps Femoris.
Accessing our full range of movement in the hip joint requires 33 neutral vertebrae and a neutral pelvic barrel. There are two common ways the pelvic barrel becomes misaligned, which in turn restricts the movement capacity of the femur in the hip joint: I call them the Crunch and the Betty Boop.
The Technique of Moving the Legs: Finding Alignment of the Femur
In this tutorial, I’m going to talk about where alignment of the femur comes from and how to find it.
open.substack.com
September 20, 2026 at 5:50 PM
Accessing our full range of movement in the hip joint requires 33 neutral vertebrae and a neutral pelvic barrel. There are two common ways the pelvic barrel becomes misaligned, which in turn restricts the movement capacity of the femur in the hip joint: I call them the Crunch and the Betty Boop.
Understanding the basic anatomy of the femur underneath the muscle will help us dance the femur.
The Technique of Moving the Legs: Basic Anatomy of the Femur
In this tutorial, I’m going to talk about the basic anatomy of the femur.
open.substack.com
September 13, 2026 at 4:44 PM
Understanding the basic anatomy of the femur underneath the muscle will help us dance the femur.
This tutorial gives a very brief overview of the femur and leaves you with a few questions about your current technique.
The Technique of Moving the Legs: Femur Basics
This tutorial begins our study of the technique of moving the legs, which means we need to know some femur basics.
open.substack.com
September 6, 2026 at 5:37 PM
This tutorial gives a very brief overview of the femur and leaves you with a few questions about your current technique.
Take the guesswork out of basic port de bras. This tutorial gives you a rundown of how the Pec Majors and the Lats move the humeri. They move the humerus in different ways and sometimes they team up.
How Muscles Move the Humeri
In this tutorial, we are going to look at how the Pectoralis Majors and the Latissimi Dorsi move the humeri.
open.substack.com
August 30, 2026 at 4:52 PM
Take the guesswork out of basic port de bras. This tutorial gives you a rundown of how the Pec Majors and the Lats move the humeri. They move the humerus in different ways and sometimes they team up.
This tutorial talks about the two muscles that move the humerus. Because they are also two of the muscles central to our alignment, they integrate the humerus into our central fusion. If we can unify our movement, port de bras becomes a new kind of movement expression.
The Muscles That Move the Humerus
In this tutorial, I’m going to talk about the muscles that move the humerus.
open.substack.com
August 23, 2026 at 5:08 PM
This tutorial talks about the two muscles that move the humerus. Because they are also two of the muscles central to our alignment, they integrate the humerus into our central fusion. If we can unify our movement, port de bras becomes a new kind of movement expression.
The collar bone may move the scapula, but sometimes the movement of the humerus in the shoulder joint moves the scapula. What happens to alignment of the shoulder girdle when the humerus moves? To answer this question, try the exercise in this tutorial.
Practicing Alignment of the Arm Bones When the Humerus Moves
This tutorial gives you a simple exercise to practice alignment of the arm bones when the humerus moves.
open.substack.com
August 16, 2026 at 4:05 PM
The collar bone may move the scapula, but sometimes the movement of the humerus in the shoulder joint moves the scapula. What happens to alignment of the shoulder girdle when the humerus moves? To answer this question, try the exercise in this tutorial.
Dancer note #1 on training the dancing body: no more parts thinking.
dance technique: training the dancing body (note #1) #dancers #dancetechnique
YouTube video by Third Shift Movement Shop
youtube.com
August 15, 2026 at 8:30 PM
Dancer note #1 on training the dancing body: no more parts thinking.
Our technique of movement of the arm bones should allow us to find the full range of motion of the humeri. This tutorial is about finding and practicing simultaneous alignment in two places so we can find the freedom of port de bras.
Practicing Alignment of the Arm Bones
This tutorial gives you a simple exercise to find and practice alignment of the arm bones.
open.substack.com
August 9, 2026 at 4:38 PM
Our technique of movement of the arm bones should allow us to find the full range of motion of the humeri. This tutorial is about finding and practicing simultaneous alignment in two places so we can find the freedom of port de bras.
On closer inspection, it’s about the collar bones!
Movement of the Arm Bones: Technique Fundamentals
This tutorial is about the technique fundamentals for movement of the arms.
open.substack.com
July 26, 2026 at 4:28 PM
On closer inspection, it’s about the collar bones!
This week we return to the arm bones in a tutorial that gives you an overview of the anatomy of the shoulder bones and the shoulder girdle. Understanding the anatomy will help us answer questions about where to find alignment and stability of the bones when we move our arms.
The Technique of Movement of the Arms: Introduction to the Anatomy of the Arm Bones
This tutorial is an introduction to the anatomy of the arm bones.
open.substack.com
July 19, 2026 at 3:48 PM
This week we return to the arm bones in a tutorial that gives you an overview of the anatomy of the shoulder bones and the shoulder girdle. Understanding the anatomy will help us answer questions about where to find alignment and stability of the bones when we move our arms.
Making the shift from body parts thinking to the physical reality of the 360° fusion body underlies all of Literal Technique. This tutorial is about the concept of fusion and central fusion, in preparation for movement of the arms and legs.
Fusion and Central Fusion in Literal Technique
In this tutorial, I talk about the concept of fusion and central fusion in Literal Technique.
open.substack.com
July 12, 2026 at 5:29 PM
Making the shift from body parts thinking to the physical reality of the 360° fusion body underlies all of Literal Technique. This tutorial is about the concept of fusion and central fusion, in preparation for movement of the arms and legs.
This tutorial gives a brief introduction to the arm bones, which, in Literal Technique, are the shoulder bones and the shoulder girdle. What is your arm technique based on? From where do you move your arms? What bones do you stabilize when you move your arms?
The Technique of Movement of the Arms: The Arm Bones
This tutorial is about the technique of movement of the arms.
open.substack.com
July 7, 2026 at 3:31 PM
This tutorial gives a brief introduction to the arm bones, which, in Literal Technique, are the shoulder bones and the shoulder girdle. What is your arm technique based on? From where do you move your arms? What bones do you stabilize when you move your arms?
Use this combination to practice moving the thoracic vertebrae from neutral to extension to neutral. The trick is to maintain a neutral pelvic barrel, use all 7 central muscles, & feel muscle working in the upper & middle back, not the neck. Where are your vertebrae & what are your muscles doing?
Extension Lullaby Combination
In this tutorial, we are going to do a very simple combination I call Extension Lullaby.
open.substack.com
June 28, 2026 at 5:31 PM
Use this combination to practice moving the thoracic vertebrae from neutral to extension to neutral. The trick is to maintain a neutral pelvic barrel, use all 7 central muscles, & feel muscle working in the upper & middle back, not the neck. Where are your vertebrae & what are your muscles doing?
The combination in this tutorial will test your ability to simultaneously rotate or flex your thoracic vertebrae and stabilize your lumbar vertebrae and sacrum while you continuously shift your weight. If you think about it, that’s what we do when we’re walking. See how you do.
We’re Just Walking Combination
In this tutorial, we are going to do a combination I call We’re Just Walking.
open.substack.com
June 21, 2026 at 6:57 PM
The combination in this tutorial will test your ability to simultaneously rotate or flex your thoracic vertebrae and stabilize your lumbar vertebrae and sacrum while you continuously shift your weight. If you think about it, that’s what we do when we’re walking. See how you do.
Flexion of thoracic vertebrae = small flexion. Lateral & forward flexion from thoracolumbar joint & neutral lumbosacral joint at pelvic barrel = awareness of 2 joints. Adding plié & maintaining 2 barrels’ alignment = using 7 central muscles to capacity. How did small flexion get to be so much fun?
Fun with Small Flexion Combination
In this tutorial, we’re going to do a combination I call Fun with Small Flexion.
open.substack.com
June 14, 2026 at 5:22 PM
Flexion of thoracic vertebrae = small flexion. Lateral & forward flexion from thoracolumbar joint & neutral lumbosacral joint at pelvic barrel = awareness of 2 joints. Adding plié & maintaining 2 barrels’ alignment = using 7 central muscles to capacity. How did small flexion get to be so much fun?
Maintaining alignment when 33 vertebrae are stable is one thing. Doing it while some of the vertebrae are rotating is another. This combination lets you practice moving from stable to rotated & back and throws in plié & relevé to help you test yourself. Get down to get up happens at the vertebrae.
Temple Rotation Get Down to Get Up Combination
In this tutorial, we’re going to do a combination I call the Temple Rotation Get Down to Get Up combination.
open.substack.com
June 7, 2026 at 4:39 PM
Maintaining alignment when 33 vertebrae are stable is one thing. Doing it while some of the vertebrae are rotating is another. This combination lets you practice moving from stable to rotated & back and throws in plié & relevé to help you test yourself. Get down to get up happens at the vertebrae.
This combination uses repetition to reinforce feeling a neutral pelvic barrel & neutral vertebrae with 2 neutral joints when we move in plié. Six counts give us a sextet; three 6’s gives us 18, & we end with 4 counts. We use all 7 central muscles and, as always, awareness of the 33 vertebrae is key.
Pelvic Barrel Sextet in 18+4 Combination
In this tutorial, we’re going to do a simple combination I call Pelvic Barrel Sextet in 18+4: we have three 6’s plus one 4, which gives us 18 + 4.
open.substack.com
May 31, 2026 at 5:31 PM
This combination uses repetition to reinforce feeling a neutral pelvic barrel & neutral vertebrae with 2 neutral joints when we move in plié. Six counts give us a sextet; three 6’s gives us 18, & we end with 4 counts. We use all 7 central muscles and, as always, awareness of the 33 vertebrae is key.
Can you step onto 1 leg with 33 neutral vertebrae, 2 neutral joints, and 7 central muscles contracted and move both arms and your other leg in 4 counts? Try this combination to test where your vertebrae are and what your muscles are doing.
33-2-7-1 in 4 Combination
In this tutorial, we’re going to do a simple combination I call 33-2-7-1 in 4 that requires us to maintain alignment of the central bones by using the central muscles as stabilizers.
open.substack.com
May 24, 2026 at 4:35 PM
Can you step onto 1 leg with 33 neutral vertebrae, 2 neutral joints, and 7 central muscles contracted and move both arms and your other leg in 4 counts? Try this combination to test where your vertebrae are and what your muscles are doing.
Every time we shift our weight, alignment shifts. When we are upright, we have to be able to stabilize the 33 vertebrae when we move—where are your vertebrae & what are your central muscles doing? Here’s an 18-step combination to practice maintaining the vertebrae’s anatomical curves when you walk.
Walking 18 Combination
In this tutorial, we’re going to do a simple combination I call the Walking 18 that requires us to maintain alignment of the central bones by using the central muscles as stabilizers.
open.substack.com
May 17, 2026 at 5:55 PM
Every time we shift our weight, alignment shifts. When we are upright, we have to be able to stabilize the 33 vertebrae when we move—where are your vertebrae & what are your central muscles doing? Here’s an 18-step combination to practice maintaining the vertebrae’s anatomical curves when you walk.
The basics of using the Pec Majors as stabilizers boils down to finding a balanced contraction that prevents movement of the rib cage barrel. This tutorial gives you an exercise to help you practice using the Pec Majors, Lats, and Externals together to maintain alignment of the thoracic vertebrae.
The Basics of Using the Pectoralis Majors as Vertebrae Stabilizers in Our Dance Technique
This tutorial is about the basics of using the Pectoralis Majors as vertebrae stabilizers in our dance technique.
open.substack.com
May 10, 2026 at 4:40 PM
The basics of using the Pec Majors as stabilizers boils down to finding a balanced contraction that prevents movement of the rib cage barrel. This tutorial gives you an exercise to help you practice using the Pec Majors, Lats, and Externals together to maintain alignment of the thoracic vertebrae.
The basics of using the Lats as stabilizers involves the Externals. These 2 muscles interlock at ribs 9-12, to provide huge stabilization of the ribs & the vertebrae. This tutorial’s exercise will help you practice maintaining alignment of the vertebrae + feeling compression of the rib cage barrel.
The Basics of Using the Latissimi Dorsi as Stabilizers in Our Dance Technique
This tutorial is about the basics of using the Latissimi Dorsi as stabilizers in our dance technique.
open.substack.com
May 3, 2026 at 6:04 PM
The basics of using the Lats as stabilizers involves the Externals. These 2 muscles interlock at ribs 9-12, to provide huge stabilization of the ribs & the vertebrae. This tutorial’s exercise will help you practice maintaining alignment of the vertebrae + feeling compression of the rib cage barrel.