July 14, 2025

Tensegrity Model: Harness Your Body’s Power

The Tensegrity model is an architectural concept used to stabilize bridges and skyscrapers. The same concept is also found in our bodies and significantly influences our athletic performance.

What is the Tensegrity Model?

The Tensegrity model is an architectural concept where a structure – such as a bridge or skyscraper – is balanced and stabilized through tension and compression. Tensegrity structures consist of a network of tension elements (like ropes or wires) and compression elements (like bars). This system can deform under load without losing stability. If one part experiences stress, it distributes it across the entire structure, maintaining balance between compression and tension. This flexibility allows structures to absorb and mitigate vibrations and impacts from storms or earthquakes. Tensegrity is also used in aerospace to develop lighter and more durable structures capable of withstanding extreme conditions.

The Tensegrity Model in Humans

Although it’s unclear if Fuller took humans as inspiration, this construction principle is also present in the human body. Recent scientific findings show that from our cells to our entire organism, we utilize Tensegrity structures to ensure form and stability. This biological Tensegrity model is known as Biotensegrity. It forms the basis for understanding our body as a network of continuous tension and punctual pressure.

Everything is interconnected

In our bodies, muscles, ligaments, tendons, and fascia are interconnected. They all work together to create a stable yet flexible structure. This system operates similarly to Tensegrity models, where tension and compression elements work in a balanced ratio. Applied to the human body, fascia, muscles, ligaments, and tendons serve as tension elements, while bones and joints act as compression elements.

For example, when a muscle contracts, it pulls on tendons and fascia, creating tension that enables movement. Simultaneously, the bone structure manages pressure, distributing the load and preventing system disruptions. This allows our body to remain flexible while maintaining stability.

But what happens when this structure is disrupted? According to the Biotensegrity model, any change affects the entire system. Reasons for these changes may include muscular tension, shortened muscles due to uneven stress, poor posture, or incorrect weightlifting techniques.

Muscle Chains and Fascia

Our 639 muscles rarely work in isolation but mostly in muscle chains. These chains run through the body – front, back, sideways, and spirally – and are interconnected via fascia. Thus, an imbalance in one area can affect the entire chain, influencing posture, movement quality, and performance.

Uneven Stress

Most of us tend to perform everyday tasks consistently with the same side of the body. For instance, using the same foot for stairs, brushing teeth with the same hand, or predominantly using one hand for smartphones. Naturally, the dominant side becomes stronger. Moderately maintained, our body can compensate. However, eventually, muscular imbalances can occur, often due to one-sided training. A prime example is the biceps – many train it for a great T-shirt figure while neglecting the triceps.

Other common imbalances exist between:

Abdominal and back muscles

Core and shoulder muscles

Quadriceps and gluteal muscles

Squats with weak glutes

For instance, if you perform squats with heavy weights and your glutes are too weak, the quadriceps and back extensors try to compensate for the deficit. Over time, overuse of favored muscles can lead to problems. A “weak link” in the chain can affect the body’s stability and movement quality. Stronger muscles become stronger and more tense, while the weak muscles remain weak, throwing the balance off.

What are the effects of imbalances?

The effects of such imbalances are noticeable. Due to overload, compensating muscles consume more energy, negatively affecting performance. Movements feel less “smooth” and economical. Furthermore, persistent malformations can lead to pain or injury. Thus, many back or joint pains result from such tension imbalances in the myofascial network.

How do I recognize imbalances?

How do I recognize if my own “body tension network” is out of balance? Often, posture and movement patterns provide initial clues. For example, standing in front of a mirror, noticing one shoulder hanging noticeably lower than the other, or experiencing recurring tensions in the same area, likely indicate imbalances. Recurrent pain during everyday stress can also be a sign: for example, knee pain when climbing stairs (possibly due to weak hip muscles) or neck pain while sitting (due to shortened chest muscles and weak upper back muscles).

Functional Movement Screen

For precise analysis, the Functional Movement Screen (FMS) is particularly useful. Basic movements (such as squats, lunges, torso rotations, etc.) are evaluated to determine where issues arise. Often, even simple exercises can reveal muscular imbalances. For instance, if knees tilt inward during a squat, it indicates weak hip abductors and disharmony in the leg chain. Such observations are invaluable for addressing causes directly rather than merely treating symptoms (such as pain).

How do I regain balance?

Initially, the goal is to activate underdeveloped or weakened muscles while relaxing overactive muscle areas. Various measures come into play:

Functional Fitness training has proven particularly effective. It trains the entire body with complex movements, also known as compound exercises. These exercises engage entire muscle chains simultaneously, improving intermuscular coordination. In short, intermuscular coordination refers to the ability to harmoniously coordinate different muscles and muscle groups to perform precise and efficient movements. Proper technique is crucial to prevent the body from using compensatory movements that could exacerbate imbalances. Gradually, the body learns to work as a unit again, and muscular imbalances are corrected.

Fascia training can also help. Fascia tends to adhere and stiffen with one-sided stress, disrupting tension distribution. Self-massage with a foam roller or specific stretching exercises can help release these adhesions and improve tissue glide.

PNF (Proprioceptive Neuromuscular Facilitation) is another effective measure. This special physiotherapy trains the interaction between nerves and muscles. Certain movement patterns and resistances stimulate the body’s sensors (proprioceptors) in muscles and joints, enhancing and recalibrating perception for posture and movement. As a result, the body’s perception of posture and movement improves, and previously “inactive” muscles become more responsive.

Other measures include Pilates, a training method that aligns perfectly with the concept. With a focus on the core, posture, and breathing, Pilates executes all movements in a controlled and fluid manner. This not only strengthens deep muscles but also enhances body awareness. Small imbalances can be identified and eliminated through targeted exercises.

Yoga is also beneficial for correcting muscular imbalances. Yoga exercises are based on stretching and strengthening entire chains. Yoga targets the fascial network and promotes balance between agonists and antagonists.

Unilateral training is another effective method for correcting muscular imbalances. Each limb is trained individually – either one leg or one arm at a time. Always start with the weaker side and train to near muscle failure. Then perform as many exercises with the stronger side as with the weaker side. This allows the system to rebalance.

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