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- Understanding the Importance of Foundational Movement as Medicine
Understanding the Importance of Foundational Movement as Medicine
Learn why movement is considered as medicine and how it impacts the brain and body. Discover the mindful connection needed for a healthy and flexible body through different ranges of motion.
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Video Transcript
Thank you for joining the session on movement is medicine. So why is it that
this term movement is medicine? It's not just about moving your body but it's
about the mindful connection on how you're moving your body. So let's get
into it a little bit. So first of all when we move our body particularly in
ranges of motion that we don't tend to work in, there are a couple things that
happen in our brain. First of all the unpredictable becomes less unpredictable.
and our bodies feel less threatened because of it. So if we're sitting in a
desk all day every day, our bodies tend to become accustomed to where those
joints are placed and then we go to get up or move our limbs in different ways
and they feel a little bit rigid, stiff, or uneasy in doing those movements
because the brain may not have proper mapping of understanding where that
joint is in space and feel safe because of it.
other thing to keep in mind is that there are multiple receptors that go up
to our brain to provide a signal to the brain to let us know where we are in
space and how to keep us safe. Those receptors include things like
thermoreceptors for hot, cold, warm, cool. For baroreceptors of pressure, are you
stepping just on the road or are you about to step your foot into a nail? Are
you about to get your foot run over a tire or did a paw touch you with a dog
puppy patting you for some love. So we have to understand what are the threats
in our brain and how do we accommodate for that. Other receptors include
electroreceptors for vibration, chemoreceptors, nociceptors which are
considered our threat receptors. Now this is where it gets really interesting. On
opposite ends of the scale we have our mechanoreceptors, our movement receptors
which go to our brain at 270 miles per hour. But the noceptors or the receptors
that tell our brain that there might be
threat involved go to our brain at 2 miles per hour. So you can see how if you
move well that information is carried to the brain so much faster than any threat
receptors ultimately leaving you pain-free, confident, and capable of
movement both efficiently and effectively. But that does take one key
component actually moving efficiently and effectively for your body to feel
safe. And that is what we're going to get into today. We're going to focus on squats, plank,
lunges, and arm positions for shoulder raises. And these four exercises are the foundation of
most physical fitness activities and we want to learn proper technique so that we can have
movement be medicine. As we go into some of these foundational movements, we're going to focus on
shoulder placement, our legs for squats, which is the standard foundation for
then going to lunges and pistol squats and all sorts of other things as well as
planking which is the standard for core work that takes us into push-ups, takes
us into other core exercises and all core movement. So as we go into these
we're going to focus on how to reduce threat, increase efficiency, make sure
that we're getting good mapping to our brain so that we are keeping ourselves
injury-free and having a strong foundation to build skyscrapers on. So
the first exercise we're going to do is going to be the squats. So as we're in
this position, I want you to focus on the fact that your legs are hip distance
apart or slightly wider than hip distance apart. Your toes are
straightforward facing and when you look at your knees, your knees are going to
exit out between your big toe and your second toe. That is your alignment. From
here, that lets us know that our knees aren't dropping in, our feet aren't
pigeon-toed out, and we're not bowing in our legs. From here, as we go into our
position. We want to make sure we engage our abs.
and that we keep our knees over our ankles with our weight driven into our heels.
