The Position of Strength is one of the most powerful foundations within The Mulry Method. It is not simply a posture or technique; it is a full-body state of readiness that integrates breathing, movement, balance, and control. Dr. Mulry described this principle repeatedly because it is central to self-care, back health, injury prevention, and peak performance.
Movement Begins At The Center
Every movement you make should originate from your center. The Position of Strength places your body’s weight directly over your center of gravity, aligning your head, shoulders, hips, and feet. This alignment allows movements to flow smoothly and safely. Whether you are lifting a box, swinging a golf club, or walking up stairs, your stability comes from centering your weight correctly.
When your movements begin from the center, your body naturally recruits the larger, stronger muscles of your thighs, hips, and stomach. This reduces strain on smaller vulnerable areas such as the lower back, neck, and shoulders. The Position of Strength allows these powerful muscle groups to absorb and transfer force efficiently.
Protecting Your Back
Incorrect movement often places people into a Position of Weakness—forward bending, twisting, or straining the back improperly. Over time, this leads to fatigue, pain, and injury. The Position of Strength is essential for protecting the back because it minimizes the load on spinal structures during everyday tasks and high-demand activities.
Dr. Mulry emphasized that simple adjustments in posture and awareness can dramatically reduce the risk of back problems. Bending at the hips and knees, keeping the spine upright, and activating core muscles are central elements of Position of Strength. These principles are seen clearly in The Watch Your Back Program and Transfers in the Position of Strength.
Breathing Integration: Power Breathing
The Position of Strength is deeply tied to proper breathing. When you align your body correctly, breathing becomes deeper and more efficient. Exhaling during exertion, especially during lifting or forceful movement, is critical for safety and power. This is known as Power Breathing—using controlled exhalation to stabilize the body during movement and prevent injury.
By coordinating breath with movement, you achieve not only physical safety but also enhanced performance. This principle is central to many athletic techniques, martial arts, and rehabilitation programs, and is fully integrated within The Mulry Method.
Everyday Applications
The Position of Strength applies across all areas of daily life:
- Lifting: Moving furniture, lifting children, or carrying groceries.
- Work: Bending, standing, and repetitive tasks.
- Sports: Swinging, throwing, striking, and running.
- Rehabilitation: Injury recovery, balance training, and fall prevention.
- Self-Care: Relaxation Therapy, breathing routines, and full-body awareness.
When mastered, these skills become automatic. Movements feel lighter, more balanced, and controlled. The body works as an integrated system rather than isolated parts.
A Learnable Skill
The Position of Strength is not instinctive; it is learned. Dr. Mulry emphasized self-learning as the path to mastery. Through conscious practice, repetition, and feedback, you develop new movement habits that replace unsafe patterns. Over time, these new habits become automatic—forming a new normal that protects your body, enhances performance, and builds lifelong resilience.
In The Zone: Total System Integration
Within The Mulry Method, Position of Strength connects directly to Relaxed Moves, Soft Stomach Breathing, Power Breathing, Back First Aid, and the full In The Zone Skills Training program. It embodies the integration of mind and body working together toward stability, strength, and wellness.
Dr. Mulry taught that skillful movement is at the heart of self-regulation. As you build these patterns into daily life, you create an internal system that supports both physical and emotional balance.
This post expands on one of the most important concepts in The Mulry Method. For further learning, explore related lessons in In The Zone Skills Training, Relaxation Therapy, and The Watch Your Back Program.