Building good movement

August 17, 2016

Following on from our recent core stability classes I thought I’d round this off by reinforcing some key points for good movement!

Our brains are skilled organisers and energy conservers, and are always attempting to streamline our internal processes and movement patterns directed by the high frequency (notice: high frequency – not high intensity) input they receive. In other words, what you do a lot of is what the brain remembers.

It is therefore crucial to address daily poor movement habits such as prolonged slouching, prolonged sitting, forward head posture, poor movement execution during training etc – as this is ultimately the movement pattern you’re coding into your brain and body. You could say that you are a product of all your habits put together. And a habit is formed by doing something over and over again – not by making a massive effort once!

So think about this the next time you’re sitting hunched over your computer for the 3rd consecutive hour, or the next time your chin has yet again lolled onto your chest as you gaze enviously at everyone’s Facebook lives! 😉

It’s simple really, you just gotta get some consistently good habits and the brain will remember and reinforce those instead of the bad ones! But it starts with being conscious of your own behaviour and movements.

One way of moving better during workouts is by keeping a “spinal lift” during your movements – gravity is constantly pulling us down leading to sagging in the body unless we counteract that. We can do this by maintaining a “lift”.

The exercise: stand – ground your feet into the ground as you stretch the crown of your head up towards the ceiling (along the spinal axis). Feel the centre of your whole body align, lengthen and engage muscularity.

This action triggers the engagement of your stabilising muscles, realigning the spine and readying the body for dynamic loading. So if you’re preparing for a Push Press exercise where your focus may be stuck on your arms and shoulders: try first performing The Lift to centre and engage the whole body – thereby improving stability and quality of execution for that exercise.

Another tip for better training outcomes is by maintaining a muscularly active body throughout all your movements, as opposed to relying on momentum for moving your limbs from A to B! Watch out for sloppy movements. These tips will not just optimise your biomechanical function, they will also help keep your joints and muscles safe during dynamic loading.

Take home message: Move well – both in and out of the gym – you become how you move! Happy living and training everybody!

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