B.A.S.S. – Balance. agility. strength. stretching

Bathroom B.A.S.S. Week 5 - The Diagonal Power Line

by natalie kaebisch

Good movement depends on your body transferring force smoothly from one side to the other.

Start with a quick check

Step one foot forward and reach with the opposite arm.

Now check yourself in the bathroom mirror.

Do your shoulders stay level?
Does one hip shift out?
Do you twist or lean as you reach?

This simple movement gives you a quick look at how well your body transfers force diagonally across itself.

Why this matters

Fascia is the connective tissue system that links muscles throughout the body. It wraps around muscles, connects into tendons and ligaments, and helps transfer force from one area to another during movement.

One important fascial connection runs from your glute on one side to the opposite shoulder through the thoracolumbar fascia across your back. This is part of what is often called the “Back Functional Line.”

This diagonal system helps with walking, turning, reaching, lifting, balance, and rotational control.

Research has shown that people with persistent low back pain can have reduced force transfer between the shoulder and opposite hip through this fascial connection (Procópio et al, 2025).

What commonly goes wrong

Instead of force travelling smoothly across the body, one area can start overworking while another stops contributing properly.

You might notice:
• one shoulder dropping
• one hip shifting sideways
• twisting instead of rotating smoothly
• balance changing from one side to the other

What to practise this week

• Step one foot forward and reach with the opposite arm
• Use the mirror to keep your shoulders and hips square
• Stay tall through your trunk
• Keep breathing normally as you move

Use the bathroom mirror as your daily check-in for this movement pattern.

This week’s reminder

Watch our Week 5 Bathroom B.A.S.S. video below.

And just remember, this week’s reminder when you go to lift or reach for things:

Reach opposite arm to leg. Stay square.

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