How much of our true movement capabilities do we challenge each day? How often do we squat, lunge, hip hinge or express full shoulder range of motion? Our current environment is becoming more unnatural for the human being to live and thrive in, with the average person sitting for upwards of 10 hours each day. So how can we reverse this detrimental effect on the body so we can stay strong and injury free? Having a daily movement practice is a great way to improve muscle and joint health and carries a meditative element to it, allowing us to reconnect to our natural function.
WHAT IS A MOVEMENT PRACTICE?
When we talk about a movement practice, we often think of yoga and being really flexible. Although this is partially true, a movement practice is so much more. If you have tried some of the Movement Project routines you will probably agree that there is a strong element of yoga. However, there is also a big focus on building strength and endurance in key fundamental movement patterns. A movement practice should contain exercises that challenge joint and muscle range of motion, help build strength and stability as well as having an element of mindfulness and meditation with an emphasis of controlled diaphragmatic breathing. Including all these aspects will provide you with a complete rounded approach to optimising good human movement.
HOW OFTEN SHOULD WE DO A MOVEMENT PRACTICE?
For optimal health and performance we should be doing something every day, whether that’s a 30 minute movement routine, a specific mobility workout or a 10-15 minute breathing practice. Doing this daily will help reduce your risk of injury and increase the chances of having a long, healthy and pain free life. However, if we add up the amount of time we sit during the day then a 30 minute routine could even be considered not enough. When we study the cultures that squat to prepare food, squat to go to the toilet as well as the cultures that adopt a hunter gather lifestyle, we observe some of the the lowest rates of musculoskeletal pain. This can be largely attributed to the fact that they are using their bodies as it was once designed to do so each and every day. So, start to incorporate a deep squat every half an hour when taking a break from the computer, do a lunge when waiting for the coffee to brew and then stand on one leg when brushing your teeth. By adding these movement into are day we start to expose the body more frequently, and it is frequency that ultimately retrains the body to move better.
FINAL THOUGHTS.
Sadly, I have seen first hand in my clinical work, clients who reach retirement and can no longer play sport, or do the things they dreamed about all their life. This is a tragedy in my view. Life can be busy and we can always use the excuse that we don’t have time to add a movement practice into our day. However, the truth is we can’t afford not to. The Movement Project offers you an opportunity to do this with a wide range of routines and weekly Live Zoom Classes that help you move well. Reschedule your diary, make time, and start with just 3 short routines a week and then build from there on. Over time you will improve joint and muscle health, improve mental heath and ultimately maximise your performance on and off the playing field.