Pete RohlederI always say, “there’s a method to my madness.” And this post is no exception.
If you start scrolling, you will notice A LOT of content. However, it serves a purpose.
This post is like the roots to a tree, and all my future podcasts and blog posts are the branches; the concepts here help explain EVERY topic discussed later.
Here’s a question- Why does movement matter?
In short, movement is the doorway to solutions for almost everything; better health, fewer injuries, less aches and pains, and quicker, faster results. But like any door, you need the key to gain full access to all this has to offer.
And the key is understanding it. Moreover, knowing the scientific foundation that enables it.
Just a basic understanding of this foundation will provide you with a higher chance of understanding movement discrepancies and addressing them effectively and efficiently, and that is what this post will layout.
This post will discuss the basic physiology of movement, focusing on the integrated nervous and muscular systems and their control mechanisms. But I promise that these concepts will come alive and be extremely helpful in improving your movement and results. In my typical style, I will provide summaries and applicable takeaways that are relevant and simple to drive the important points home.
I encourage you to invest in this entire post, but if it’s a bit too much, you can easily find the summary and takeaway points throughout the post. Where ever you are, use this post to whatever level that helps you improve.
In full disclosure, it is not my intent for you to sit down and read this in one sitting. My goal for this epic post is that it becomes a reliable resource for you, one that you can continually revisit to grow and develop in your movement, fitness, or performance journey.
Table of Contents
- Introduction: Movement Defined
- Section I: The Nervous System: Orchestrating Movement
- Section II: The Muscular System: Carrying Out Movement
- Section III: Neuromuscular Concepts: Now It’s Coming Together!
- Section IV: Control of Movement: Influencing Movement Outcomes
- Conclusion: Why it Matters, Revisited
Introduction: Movement Defined
As simple as movement seems, it is a very complex, interdependent series of actions within the body. It is easy to take movement for granted, because, luckily, most of these sequences happen with little input from us, other than the decision to move. However, if we do not consider how the body moves, it becomes impossible for us to change aspects of our movement that are causing us issues.
Another way to say it is, “you can’t know where you are going unless you know where you’ve been.” If we do not understand how we got to where we are, it is unlikely we will have the foresight to make changes or improvements, and we will most likely continue the same patterns that brought us to this point. This concept is imperative if we want to have effective course corrections.
Think of a trip. To have an efficient trip, you need a clock and compass1. If you focus on only the clock, you’ll make great time but end up in the wrong destination; conversely, if you look only at the compass, you’ll eventually arrive at the correct destination, but it may take forever. You need a map, and you need to able to interpret it correctly to get where you want to go.
Most people work out one of two ways2:
- They want results immediately and have little consideration for the most appropriate methods for their goals
- They have a good idea of how but don’t understand the proper application of their plan and hinder efficient results.
Most exercise programs do not have all the necessary components, and it ends up being a guessing game. Sure, following the “best workout to lose 5 pounds” from Pinterest may be fun, but without knowing how to apply that program to fit your unique body, movement, and traits, it may be all for not.
Foundation is critical, yet it’s often overlooked for a more appealing approach (i.e., “the workout”). The best professionals realize that the surface doesn’t matter if the foundation is weak.
Another way to stress this: “You are only as strong as your weakest link.”
Think of building a house. If we don’t build on a solid foundation, no matter how big and beautiful the house is, it will collapse sooner than later. Apply the analogy to the human body, and you get what I’m saying. So, what is our foundation?
Movement. More specifically, quality movement.
There is a common belief that the more we exercise, the better we will move. However, that’s not accurate, as each exercise may require differing degrees of movement for specific outcomes.
Let’s take the Squat as an example. It’s universally used to develop strength, but is the Squat a “one-size-fits-all” exercise? Sure, to squat, we all dorsiflex our ankles, flex our knees, hips, and trunk to descend- but that’s as far as the similarities go. Everything from neuromuscular development and control, limb lengths, postural control, bilateral discrepancies, stance, load placement, squat style, and muscle imbalance (to name a few) can significantly impact the outcome of our efforts.
So based on this concept, squatting just to squat may or may not yield the results we want. Why waste all the time and effort? If we are not optimizing our movement quality, we may be robbing the body of our potential.
Knowing how to squat is one thing. Understanding movement and the interdependent systems that optimize quality and efficiency is another.
My approach has always been simple: move with purpose and move as optimally as possible.
But easier said than done.
Several components can impede our goal of optimal movement, many of which I will discuss in detail in the future. But before we can dive into those, we must crawl before we can walk; we must lay the foundation to movement if we genuinely want to improve and correct the discrepancies preventing us from moving better.
WHY DOES IT MATTER, PETE?
Here’s why:
- You want to make the best possible improvements, regardless of what potential physical issues interrupt your progress, KNOW MORE. Know what to do, how to do it, and why you should. The more you know, the more you can take control and improve.
- Building off of #1- Broaden your scope, because you are limited by what you know. I know how to change a car battery and put gas in the car. It would be a guessing game if I tried to replace an alternator or oil pump seal, and ultimately would be a waste of time, effort, and money. Ditto for movement and the human body.
- For the professionals reading this, you can help more people. If you understand how the body works, you can expand your services and help more people with an array of discrepancies. This increases your professionalism and allows you to offer a practical, unique approach for each client, especially in a time of information overload and confusion for health and fitness.
Understanding this process will provide insight into how our bodies move and develop an appreciation for the complex system that is our body. Further, understanding this process at a fundamental level will significantly improve your ability to determine the source or sources of error, which will lead to better corrective strategies and quicker results.
Overview: Scientific Foundation
Keeping the theme of a trip from earlier, think of this as a journey. To understand the fundamentals of movement, we have to a stroll through several interconnected systems in the body. Keep in mind that all systems of the body work together to contribute to the body’s functions and movements. However, if I discussed all these systems in detail, this post would turn into a full-fledged physiology book. To stay attentive on the matter at hand, we will appreciate that all the systems of the body are vital for function but will focus on the primary systems for intentional motion and their interaction:
- the Nervous System
- the Muscular System
- as well as the Motor Programs that make movement sequences more efficient.
(Side note: the fascial network is vital as well but will be discussed at length in a future post.)
The Basic Model
It’s best to start with a simple visual representation of these systems in action.
Let’s use a computer.
A computer is made up of two primary components: hardware and software. The hardware is the physical aspects that make up the machine; the monitor, the hard drive, and Random-Access Memory (RAM) for example. These connect via the motherboard (or main circuit board), which allows communication between the essential electrical components of the computer system3. Hardware would be useless without software, however. Software refers to the programs that enable the hardware components of the computer to fulfill their tasks. The software gives the commands and instructions; the hardware carries it out.
In this simplified example, the hardware, such as the monitor and hard drive, represents the physical body: muscles, bones, joints, and ligaments. The motherboard, which is still hardware, represents the nervous system, as its role is to connect and allow communication between different parts of the body. Motor Programs represent software, as these instruct the hardware (the body) to carry out specific functions; more specifically, movements.
Let’s create our map. We will start with the Nervous System (i.e., motherboard) to understand how the body (hardware) is connected and communicates. We will then travel to the hardware of the body, specifically, the Muscular System. We will then bring it all together by traveling to the brain to discuss Motor Program, also known as Movement Patterns, to connect the systems and understand how movement is carried out.
Section I: The Nervous System: Orchestrating Movement
Basic Functions
The Nervous System is a network of billions of nerve cells, with the primary role of communication within the body. Further, it coordinates and controls the body and its functions. These roles are grouped into three primary functions4:
- Sensory– detects external or internal stimuli, such as someone touching your arm, and relays the information back to the brain for processing
- Integrative– analyzes the information and makes decisions for appropriate responses
- Motor– carries out the action, such as muscle contraction
For example, you pick up a dumbbell and feel the weight of it in your hand (sensory). That information is sent to the brain for a decision- to lift or not to lift (integrative). Once you decide to raise the dumbbell, the brain sends signals to muscles to carry out your decision (motor).
SUMMARY: The Nervous System continuously employs its three basics functions (sensory, integrative, and motor) to process information and make decisions about what to do.
THE TAKEAWAY: Next time you pick up a weight, appreciate how quick you notice how it feels in your hand and how fast you the response is when you decide to move it. Are there any movements that seem delayed when you choose to move?
Organization Matters
These functions are helpful, but it would be a jumbled, backlogged mess to take care of all the communication in the body with only three steps. The nervous system is organized into subdivisions so that information can be directed efficiently to the appropriate place.
The two main divisions are the Central Nervous System (CNS) and the Peripheral Nervous System (PNS).
The CNS is the main headquarters for the nervous system, and includes the brain and spinal cord, and processes incoming information, and is the source of our thoughts, emotions, and memories. The PNS is where nerves and sensory areas are found. The PNS divides into two more divisions: the afferent and efferent divisions.
Information goes in; information comes out. The afferent division sends input into the CNS from sensory receptors, such as touch, pain, and proprioception (discussed later). The efferent conveys output from the CNS to the effectors (i.e., muscles) which act in response to a neural stimulus.
Where does the output go? That depends on where the message needs to go. That’s why the efferent divides further into involuntary and voluntary branches: the Autonomic Nervous System and the Somatic Nervous System, respectively. The Autonomic Nervous System has its function in its name- to regulate the automatic, instinctive, and involuntary functions to smooth muscle, cardiac muscle, and glands of your body that do not take conscious thought. These automatic functions break down even further, into three branches: The Parasympathetic, Sympathetic, and Enteric Nervous Systems, and they regulate the following involuntary functions4:
- Parasympathetic: slows down metabolism, considered the “rest and digest” response
- Sympathetic: speeds up metabolism, considered the “fight or flight” response usually experienced during intense or stressful situations
- Enteric: smooth muscle and glands of the GI tract
These involuntary responses are essential for daily function and do play a role in health and fitness, but I will discuss their impact in the future. Our focus right now is movement, which leads us to the other branch of the PNS: the Somatic Nervous System.
The Somatic Nervous system is our voluntary system, which controls skeletal muscle action, as well as coordinates movement and posture. This system requires sensory (afferent) input and motor (efferent) output to carry out its tasks.
A great visual for this is calling a business. You, the caller, represent the sensory (afferent) input; you have the information you need to convey to a specific individual in a particular department. You reach the operator, who represents the CNS. The operator will say, “where can I direct your call?”. Based on the information you provide, that person will make a decision where to direct your call (the target effector).
SUMMARY: The nervous system is organized to increase the efficiency of communication, with a division that deals with information input and a division that deals with information output; where the output goes depends on the message, and for our focus, it is the motor (efferent) somatic pathway, which sends instructions to muscles.
THE TAKEAWAY: A muscle must receive instructions in order to do something, and that comes from training that pathway. Try to focus on intentional movement; next time you move, make an effort to be aware of your actions and see if you notice anything. Does everything feel balanced? Does something feel tight or weak compared to the rest of the body?
The Message Carrier
Now we know how the Nervous System is organized and its role in effective communication. But how is it communicating? How are messages carried from one part of the body to another?
The short answer is through electrical and chemical signals.
Enter, the neuron.
A neuron, or nerve cell, is a uniquely shaped cell that carries electrical signals. In most pathways, neurons release chemical signals called neurotransmitters to communicate with neighboring cells — more on this in a minute.
Neurons can be sensory (afferent) only, meaning they send sensory impulses to the brain and spinal cord, motor (efferent) only, meaning they send motor impulses from your brain and spinal cord to your muscles, or interneurons, meaning they integrate sensory and motor neurons by processing sensory information and then producing a motor response5.
The neuron has three major parts4–
- Dendrites, which resemble the top of leaf-less trees in fall, are the primary input portion of the neuron that receives signals from other neurons.
- A cell body, which the dendrites connect to, is the control center for the neuron that works as the input portion and controls cellular activity.
- An axon, which is long and extends from the cell body is the output component of the neuron by generating the electrical impulse, known as an action potential, and sending them toward another neuron or muscle fiber. The action potentials arise at a cone-shaped region that connects to the cell body called the axon hillock, also appropriately named the Trigger Zone.
The axon can be covered in something called a Myelin Sheath, which speeds up the action potential. Put a bunch of axons together in the CNS, and they are called tracts; put a bundle of axons in the PNS, and they are called nerves.
The axon ends by dividing into smaller processes called axon terminals, with tips that resemble floodlight light bulbs. These synaptic end bulbs contain synaptic vesicles that hold the key to communication: neurotransmitters.
The junction where two neurons communicate or where a neuron communicates with the target effector cell is called synapse. When a motor nerve synapses with a muscle fiber, it is called a neuromuscular junction, which is where we are heading.
SUMMARY: The nervous system communicates via electrical and chemical signals carried out by and transmitted by uniquely shaped cells called neurons. Neurons are made up of dendrites, a cell body, and an axon, and when several axons are bundled together in the PNS, they are called nerves.
THE TAKEAWAY: You want to improve communication within the body? Then move and exercise. Research indicates that movement, particularly weight-bearing, leg exercise helps produce healthy neural cells12. Healthy nerve cells mean better control of movement.
Sending the Message
We have the organization, and we understand the structures in place to carry the electrical and chemical signals. Now the big question- how does it happen?
I mentioned it earlier, but now it’s time to elaborate.
Action Potentials
Neurons and muscle fibers communicate using two signals: graded potentials or action potentials. Graded Potentials are for short distances and vary in strength. Action potentials, on the other hand, do not lose strength and travel long distances, like from your toe to your brain. We will focus our attention on action potentials.
This is where it can get a bit heavy- stay with me.
Neurons and muscle fibers are excitable cells, which means they respond to a stimulus and convert that stimulus into an action potential4,5. How it converts is unique.
Let’s keep this process (relatively) simple. Cells are surrounded by ions (positively or negatively charged atoms or molecules) both in and outside of the cell. The cell itself has a baseline charge, called a resting membrane potential.
It is similar to a battery storing voltage that can transfer energy when utilized properly4. The “voltage” in a resting cell is negative (which is usually -70 millivolts). It’s negative because more positive ions move out of the cell than go in, leaving a more negative state inside.
This concept is important because when that resting membrane potential is disturbed enough, it triggers the action potential to fire.
For this to happen, the inside of the cell must become less negative (or more positive). That process is called depolarization, and it occurs when the cell allows positive ions (sodium, Na+) to rush inside the cell through gated channels that can open with a stimulus. As sodium enters, it moves the charge inside more positive. Once it hits a minimum level, called a threshold (-55 millivolts), an action potential fires, and voila! You have an electrical message!
The process must repeat to create another action potential. For that to happen, the cell has to return to a negative state (called repolarization).
As previously discussed, the action potential travels down the axon, to the axon terminals, into the synaptic end bulbs. It’s here that the message takes an exciting turn.
SUMMARY: Action potentials are an essential way that the nervous system sends signals to other cells or muscles. Much like a battery, cells hold a charge, and the charge must be altered to trigger the action potential. Once triggered, the signal is off and away.
THE TAKEAWAY: Want to improve the rate of communication? You guessed it- move and exercise. Research indicates that exercise can help regenerate myelin, which speeds up the transmission of the nervous system13. If your body can communicate faster, it can mean quicker movement responses and better reflexes. And with myelinogenesis, it could help ward of neurological diseases, like multiple sclerosis (MS).
Stand by for Transmission
When you call someone on your cell phone, does your actual voice make its way to the recipient? Obviously not. When you talk into a cell phone, your voice converts into an electrical sign, which is then transmitted as radio waves and turns back into sound by the recipient’s phone6. Communication between neurons or a neuron and target effect is similar.
Amazingly, though we have trillions of neurons in the body, none of them physically touch.
Now, some cells can communicate through a small connection, called gap junctions. Gap junctions have small ion channels called connexons that allow the electrical signal to pass through in a back-and-forth fashion, but these are found primarily in cardiac muscle and visceral smooth muscle4,5. Most skeletal muscle is much more like the example of the phone call, where the electrical signals cannot travel to the end destination directly. The message must be converted.
The gap between neurons or a neuron and a target cell is called the synaptic cleft, and it’s a no-fly zone for action potentials. To get their message across, they have to convert their signal into a chemical signal. This is done via neurotransmitters.
Neurotransmitters are the chemical substances that neurons use to send their message across the one-way path to another neuron or target cell5. It can either have an excitatory or inhibitory effect with the central role of activating a receptor, and this response plays a major role in influencing body functions.
Some example of neurotransmitters are acetylcholine, which activates skeletal muscle; Dopamine, which helps regulate motor behavior; and Serotonin, which regulate appetite, sleep, memory, learning, and muscle contraction to name a few4,5. Based on the message, different neurotransmitters may be called into action.
Once the neurotransmitters cross the synaptic cleft, they bind to a specific receptor, which opens channels to allow ions to flow into the membrane5. Like before, as ions flow, the voltage changes. Once it hits a threshold, it triggers an action potential, and the message, now converted back to electric, can continue its journey.
When a synapse forms between a somatic motor neuron and a skeletal muscle fiber, it is called a neuromuscular junction (NMJ). At the NMJ, the neurotransmitter acetylcholine is released and bind to receptors to an area on the muscle fiber called the motor end plate. This has an excitatory effect on the NMJ, eliciting the response of myofilaments (discussed later), and causes the muscle to contract4.
Though this process is complex, its vitally important to understand, because it is the catalyst to muscle contraction, and this is what this post is all about. If there is a problem throughout this process, whether it is issues with the action potentials or the neurotransmitters, it can cause incorrect signals, leading to poor or inaccurate outcomes at the target effector. Specifically for us, I am referring to movement outcomes due to poor communication with muscles.
Now that you understand how the nervous system communicates, its time to see how muscles respond to the messages.
SUMMARY: Electrical signals must be converted into chemical signals to continue communicating. This occurs via neurotransmitters, and based on the message, it can influence the outcome of the message significantly. If there is a problem with this sequence, it can cause weak or incorrect signals leading to the suboptimal outcomes (i.e., poor movements).
THE TAKEAWAY: Movement, particularly high-intense exercise, has shown to increase two neurotransmitters: glutamate and gamma-aminobutyric acid (GABA), which are depleted in depressive disorders16. Exercise has also shown to increase dopamine and serotonin, neurotransmitters vital for motivation and mood. It’s evident that movement plays a considerable role in both physical and mental health. Whatever it takes, start moving.
Section II: The Muscular System: Carrying Out Movement
Overview of Skeletal Muscle
Before we see how a muscle responds to a neurological signal, we need to have an idea of what a muscle is and how it functions. As simple as muscles seem, many people are confused about how they operate.
There are over 600 skeletal muscles in the body, and each has its unique function, including moving the bones of the body to create movement7. They differ in size, shape, and assembly, which is very important for movement, as each muscle has a unique role to play. Muscle has four special properties to function correctly4,5:
- They are electrically excitable
- They can contract (forcefully, if need be) when called upon
- They are extensible, meaning they can stretch without damage
- They return to their original shape and length after contracting (elasticity)
Structure
As I am sure you guessed, skeletal muscle is more complex than it looks. Have you ever noticed how the human body flows while moving? We aren’t choppy or robotic but seem to move and change position with (relative) ease. To be precise and accurate with movement, it must be highly coordinated and highly responsive. To appreciate how it’s accomplished, let’s see how muscles are organized.
If you reach over and grab your upper arm (Biceps Brachii), you are holding a muscle. If you move your arm up, you can feel it “ball up,” and release as you move your arm back down- that is a contraction. The muscle is situated between tendons, the dense, fibrous tissue that connects the muscle to bones.
That muscle you feel is made up of smaller bundled structures called fascicles. Fascicles are made up of bundles of muscle fibers, which are muscle cells. There are thousands of these in a skeletal muscle, and they hold the structures that produce movement. Within the muscle fibers are myofibrils, which have contractile elements and contain contractile proteins, called myofilaments. The primary myofilaments we will discuss are actin and myosin.
It may help to think of a Russian Doll set; when you open the largest one, there is a smaller one inside, and so on. Skeletal muscle tissue is arranged similarly, and when put together, work together to carry out functions.
The myofilaments are responsible for the contraction of skeletal muscle. The smallest unit of muscle called a sarcomere, house these proteins that work to produce movement4,5,7.
Imagine holding a lasso, and you want to rope a barrel 10 feet in front of you. You toss the lasso and connect with the barrel. Once its tightened, you pull the barrel towards you until it can’t be pulled anymore.
In this example, you represent the myosin filament. Myosin is the motor protein, meaning it causes the movement. It is grounded in place at the center of the sarcomere (called the M line) and has large globe-like heads that attach to the other filament, actin.
The barrel represents actin, the thin filament attached to the opposite side of the sarcomere via elastic proteins. Once the myosin head becomes energized, it reaches out and attaches to actin, forming a crossbridge. The crossbridge generates a forceful pull towards the center of the sarcomere, like the pull of the lasso. This concept is essential because it defines what muscle action is: a pull. All muscle contractions pull, they do not push.
To appreciate this cycle, let’s put it into context. Think of the example of lifting your arm again. To do that, the filaments within the sarcomere need to contract. A sarcomere has ~600 myosin heads and will have to alternate the crossbridges more than five times a second to continual action, which his 3000 power strokes each second7. That’s just one sarcomere; this would need to happen in 100,000 sarcomeres in the upper arm for you to lift your arm.
If you recall the discussion on the Nervous System, this sequence does not initiate without the arrival of an action potential that stimulates the motor end plate, which propagates through the muscle cell, triggering a release of receptors and channels that allow shifts in ions and set up an ideal condition for these filaments to through this contraction cycle. It all connects- none of this occurs without the nervous system sending the message to contract.
SUMMARY: Skeletal muscle is a multi-layered, complex structure that has unique properties that allow it to carry out specialized functions, mainly contract to move bones and create motion. Muscle contraction occurs because an action potential reaches a muscle fiber, which triggers a sequence of events that release receptors and channels that allow shifts in ions and set up an ideal condition for thick contractile proteins (myosin) to attach to thin proteins (actin) and pull it toward the center of the sarcomere.
THE TAKEAWAY: Muscles pull, they don’t push. So, when you move, consider that all the muscles around the joint are pulling them into every position. That means that every muscle at the joint, even if it is not the one you are focusing on, is contracting in some way to help you move. Next time you exercise, try to notice when you feel different muscles contributing to the movement, and if some are more involved than others. For example, if you are doing a push-up, and feel more of your shoulders contributing then your arms or chest, there could be some muscle recruitment discrepancies.
Muscle Actions
When considering muscle action, its best to start simple:
“A muscle contracts, a tendon is pulled, a bone pivots around a joint, and a body part moves”7
Recall that a muscle attaches to the bone via tendons. The two points of attachment are called the origin, the stabilizing end, and the insertion, the moveable end. When a muscle contracts, the insertion moves toward the origin. When that happens, the muscle shortens. This movement is the concentric phase. When a muscle lengthens, it is called the eccentric phase. These are isotonic contractions, meaning movement is occurring. Contractions can also be isometric, meaning they stay at a fixed length. Holding a grocery bag in front of you as you carry it is an example of an isometric contraction. These contraction types work together to stabilize, create, or prevent movement.
SUMMARY: When a muscle shortens, the attachment points of the muscle move closer together. This movement is called the concentric phase. When it lengthens, it’s called the eccentric phase.
THE TAKEAWAY: Force is highest during the eccentric phase, while velocity potential is most significant during the concentric phase. If you want to improve force, add some eccentric-focused training. If moving fast is your goal, add some quick concentric movements into your regiments. Based on your goal, consider implementing focused strategies for improvement.
Arrangement of Muscle
The shape and arrangement of muscles contribute to movement as well. Typically, there are two arrangements: parallel and pennate.
Parallel muscles have long muscle fibers and are simple in design4,5,7. Examples of parallel muscles are the Biceps Brachii (upper, front arm) and Triceps Brachii (upper, back arm). Pennate muscles have oblique-angled fibers, similar to a bird’s feather, with the tendon extending most of the length of the muscle 4,5,7. The critical component to pennate tissues is that they produce more force than parallel fibers but have a smaller range of motion. Examples of pennate muscles are the deltoid (shoulders) and rectus femoris (quadriceps).
Further, these arrangements have subcategories that contribute to movement a bit differently. Fusiform is a type of parallel arrangement that produces force in a small area, like the Biceps Brachii. Convergent is another type of parallel arrangement that fan-out and adds versatility to the movement based on the angle. The pectoralis major is a great example. Pennate muscles can be uni-, bi-, or multipennate, meaning that force potential increases the more cross-sectional area increases.
SUMMARY: Muscles are either parallel arrangements (greater range of motion) or pennate arrangements (higher force production).
THE TAKEAWAY: When you are thinking of a movement outcome, consider how the muscle arrangements and differing fiber angles may contribute to your movement. Often, muscular development is hindered because fibers are not trained at different angles. For example, there tends to be poor development of the lower trapezius compared to the upper trapezius (superficial, diamond-shaped muscle of the back) because lower fibers are not targeted as frequently as the upper fibers. All movement is not created equal, so make sure you address all the fibers of a muscle by changing the force angles.
Role Play
As previously discussed, muscles contract in different ways to influence movement outcomes. With every kind of movement, muscles assume different roles, based on what they are instructed to do.
When a muscle is tasked to be the leader, they take on the role of Agonist, which means that it acts as the primary mover for that particular movement.
During that same movement, some muscles must oppose that action. Like a yin to a yang, this muscle acts opposite the prime mover to refine and control movement. This role is called the Antagonist.
Some muscles take on the role of assistant and help the prime mover during the movement pattern. They are called Synergists.
Finally, some muscles stick to the support side of things. These Stabilizers support the body while others are performing their functions. They help protect joints, as well as maintain the integrity of the movement.
Keep in mind that if the movement changes, so do the roles of muscles. For example, If I raise my arm in front of me, the front of my shoulder (anterior deltoid) becomes the prime mover, while the back of my shoulder (posterior deltoid) becomes the antagonist. If I reverse the movement and bring my arm down and behind me, the muscles switch roles.
SUMMARY: Muscles play different roles, depending on the movement. They can take the lead of a movement (agonist), support the movement (synergist), oppose and refine the movement (antagonist), or support the body during movement (stabilizer).
THE TAKEAWAY: The precursor to any movement is stability; if the stabilizing muscles are weak, then the movement, and force potential, will be suboptimal. Try to include movements that challenge and strengthen stability, like single-leg or single-arm exercises and balance training.
Give Me Some Feedback
Muscles not only carry out actions but provide feedback about those actions. This feedback is critical to determine the next message.
These are called proprioceptors, and these specialized sensations are an essential aspect of movement and help bring the nervous and muscular system interaction full circle.
Proprioceptors are internal receptors in the skin, joints, muscles, and tendons that provide feedback relative to the current state of a muscle, position of the body, and movement of joints8. Proprioceptors, along with other bodily senses, provide conscious awareness of the positions and movements of the body in the environment. They send that information back to the brain to influence outgoing motor responses to adjust balance, posture, and movement8.
Below are the four sensory receptors discussed4,5,9:
- Found within the belly of muscles, muscle spindles monitor the stretch of a muscle and its rate of change, regulate contractions and play a role in the stretch reflex (an automatic muscle contraction response to prevent overstretching a tissue). A great example is when you stretch too quickly; the muscle tightens and spasms in response to the over-lengthened tissue.
- Golgi tendon organs (GTO) are found in the tendons and detect changes in muscle tension. Their role is to respond oppositely of the muscle spindles. While muscle spindles elicit a contraction response, GTO’s inhibit the muscle, causing an involuntary relaxation of the tissue. The purpose is not to shut down your muscles, but to help determine the appropriate amount of muscle force needed for the movement.
- Ruffini endings, found in the skin, joint capsules, and muscle fascia, detect slow changes in joint position, meaning they are activated when a joint in motion or is stationary. They, along with Pacinian corpuscles, coordinate joint action.
- Pacinian corpuscles are very similar to Ruffini endings, except they monitor quick changes in pressure around a joint. Together, the Pacinian corpuscles and Ruffini endings work to maintain joint integrity during movement.
SUMMARY: Proprioceptors provide vital feedback about the positions and movements of the body in the environment which influences outgoing motor responses to adjust balance, posture, and future movement.
THE TAKEAWAY: If you can enhance spatial awareness, you will improve your movement quality and control. A great way to tap into improving proprioception is through reactive and coordination drills, like juggling, multitasking movements, like catching tennis balls while doing body squats, and balance training on unstable surfaces, like standing on a BOSU ball.
Section III: Neuromuscular Concepts: Now It’s Coming Together!
As you can see, quality movement depends on the interaction between the nervous system and the muscular system. If any part of this interdependent sequence is disrupted, damaged, or interrupted, it can lead to poor movement, inefficient outcomes, and worse, possible injury or disease.
When we talk about neuromuscular concepts, we are talking about aspects of movement that are influenced by both the nervous system and the muscular system. These concepts rely on both systems for optimal function and can help shape quality movement. By understanding these concepts as a professional, they can help us determine movement discrepancies and help us identify deviations from the optimal norms.
SUMMARY: The summary of nervous and muscular systems can put very simply:
“Balanced Muscles + Optimal Neurological Patterning = Coordinated, Efficient Movement”7
THE TAKEAWAY: Efficient movement is the ultimate goal, so start documenting the areas of movement that are not optimal. Everything you notice about a movement that is challenging, or imbalanced or has poor technique, write it down.
Motor Units: All-or-Nothing
When it comes to movement, muscle contraction is not enough. To execute different types of movements, we need to control the rate and force of muscle contractions.
One way to assist with this is through motor units. A motor unit consists of a motor neuron and all the muscle fibers it innervates4,5. When a muscle contracts, the number of motor units engaged and ultimately, the number of muscle fibers contracting will vary based on the task.
Precise movements, such as the subtle movement of your eye, require smaller motor units, while large muscle movements, such as your quadriceps extending during walking, require large motor units.
Regardless of how many motor units are involved, one thing remains constant: when called into action, they will fire and contract maximally. This is called the all-or-none principle.
Luckily, motor units are dispersed throughout the muscle belly, and not all fire simultaneously. They respond to tension and will produce steady, controlled actions throughout the movement. Could you imagine our movements if every fiber fibered at the same time? We would probably knock ourselves out every time we brushed our teeth. This set up allows for controlled movement, based on the task. This occurs through recruitment, the number of motor units activated and happens on an as-needed basis.
Small motor units are initiated first, and if the CNS determines more force is needed, the larger ones are activated. Picking up a spoon requires only a small amount of tension, so small motor units are activated. Picking up a barbell with 200 pounds requires more, so the large motor units kick in. Movements may be slow and steady or forceful and quick but have a way to adjust.
SUMMARY: We don’t move at one speed only; motor units help us control the rate and force of muscle contractions, allowing us to move at different levels of force and speed for a given task.
THE TAKEAWAY: Motor unit recruitment when more force is needed is a critical response of the CNS, especially during fast, explosive movements, but that doesn’t necessarily lead to muscular development. Mechanical loading of the fibers plays a much more significant role in development, and that can be achieved by lifting heavy, or lifting lighter weight but to muscular failure14.
Wave Summation
Typically, a single muscle fiber contraction, also known as a twitch, has three phases after the stimulus: a brief delay, a contraction, and a relaxation8. Playing off the concept above, if we tell a motor unit to fire again before it can relax, the next contraction will be stronger than the first, much like the waves in the ocean. This wave summation will add up to generate greater force then the motor unit would produce individually. If we can engage all motor units in this summation fashion, not allowing any relaxation, the muscle will fully contract.
SUMMARY: To reach maximal muscle contraction, we must quickly fire motor units before they can relax. This summation of contractions will provide higher muscle tension.
THE TAKEAWAY: Ther is one primary focus to develop strong muscles with consistent force output: progressively overloading the tissue. The more often we recruit fibers, the better that contraction sequence becomes, and force development can occur more effectively and consistently. Continually modify training variables, such as load, repetitions, or rest time, to overload the system and elicit adaptations.
Fiber Types
To further control the force and rate of contraction, muscle fibers are loaded with different characteristics. In other words, they are built for specific contraction outcomes, which makes planning and executing movements for the body much more efficient. There are “go-to” fibers for particular tasks.
There are several types of muscle fibers, but most are classified into three categories: type I slow-twitch, Type IIa fast-twitch, and Type IIx fast-twitch4,7.
Type I, slow-twitch, also known as slow oxidative, are the most abundant in the body and are built for endurance. They are packed with energy powerplants (mitochondria) and an excellent blood supply, which allows them to be highly fatigue resistant. They are the first to be recruited, and are great at sustaining long-duration activities, such as low-intensity aerobic activity, but also function to maintain posture. The trade-off, however, is the contraction velocity is slow, so they tap out once you try to increase the speed of muscle contractions.
That’s where Type IIa, fast-twitch come in. Also known as fast oxidative-glycolytic fibers, they are the intermediary between Type I and Type IIx. These fibers are recruited next, and they have moderate resistance to fatigue and have better force and speed development than Type I, but still favor the aerobic activities. That’s because they have mitochondria and capillary levels similar to Type I, but have more glycogen storage, which is used for fast, explosive movement. Running the 400-meter race is an excellent example of Type IIa in action.
Finally, Type IIx, fast-twitch enter the picture. Known as fast glycolytic fibers, these guys are the source for rapid, explosive force development. They are large, have an extremely fast contraction rate, and have significant glycogen storage. These fibers are recruited last and are seen in movements like explosive lifts or sprinting. The major downside- they fatigue very quickly due to their low levels of capillaries and mitochondria compared to the other two fibers.
Keep in mind that these fibers do not just turn on an off like a light switch; instead, they work together to meet demands based on the movement and force required. Further, the proportions of these types within a tissue are based on genetics and training with most muscles made up of a mix of these fibers. This concept helps explain why some people seem to be natural jumpers or natural runners; their fiber arrangements can determine what is easier to do.
Someone with less Type IIx fibers may find it challenging to sprint fast compared with someone who has more. Conversely, someone with more Type IIx fibers may sprint well but may struggle with endurance activities.
The good news is that training can impact these levels to an extent. Current research indicates that transitions of fibers can go either way (Type IIx to Type I or vice versa); however, this pathway seems more common for the Type IIx to Type I conversion, mostly due to the oxidative content and different contractile protein sizes4,10. That is why training and moving the correct way is vital; if you train your fibers to respond opposite your intended goal (whether knowingly or not), you can take away from your potential development.
SUMMARY: Muscle fiber types have specific roles, from endurance to power. Training them appropriately for your intended goal is vital for optimum development.
THE TAKEAWAY: Training muscle type for your goal is a no brainer (i.e., to improve endurance, train longer and at lower intensities). However, it would be wise to consider training at different thresholds to develop all the fibers in the body, with a focus on your primary goal. Endurance runners will spend most of their time at lower intensities for longer duration, but even they will have times when they will rely on fast-twitch fibers, whether it’s running uphill or trying to speed up their pace. Find a way to incorporate a little bit of everything, so you are more efficient with your movement when you need to be.
Tone
Muscle tone does not mean what it means in the fitness world. When someone wants to be “toned,” they are usually referring to firm, but not big muscles with low levels of body fat. It’s probably the most used word when I ask a client about their goals.
When it comes to the body, tone means something slightly different. Tone is the continuous, small amount of tension through involuntary contractions of its motor units within muscle4,5,7. The primary purpose is to maintain a state of muscular readiness. When there are appropriate levels of tone, posture and balance are maintained well, allowing for ease of movement when prompted. The great news is that tone can be influenced and improved through exercise. However, if there is too much or not enough tone, posture and muscle readiness can be dampened, leading to poor movement and possibly injury.
SUMMARY: Muscle tone is all about maintaining muscle readiness and can be improved through exercise; too much or too little can cause discrepancies leading to poor movement or injury.
THE TAKEAWAY: Start moving. Movement dictates our muscle tone. The more we move, the more our bodies will be prepared to respond when needed, and that can be the difference between a trip, stumble, and recover or a trip, fall, injury.
Length-Tension Relationships
As we’ve established, tension must be created within the muscle to create movement. There are optimal levels of tension, and to maximize our movement efforts, understanding how the length of tissue affects tension levels is hugely beneficial.
Think of jumping. If you stand straight up and try to jump, do you get very far off the ground? Next, picture yourself squatting down as far as possible, with only a few inches of clearance between you and ground- now jump. How far off the ground did you get?
Neither option is optimal for maximizing your jump efforts. For you to jump as high as possible, what works the best? For most, a quick mini-squat makes jumping feel almost effortless. This is because they are taking advantage of an optimal length-tension relationship.
At rest, muscles have a particular length. So at rest, the tissue is at 100% of its resting length. If that muscle is slightly stretched beyond resting (up to ~130%), it has the highest potential for force and tension, mostly due to elastic and contractile properties of the tissue8. If it is stretched beyond that point, tension decreases significantly. As muscle contracts (shortens), it maintains proper tension until about 70% of its resting length, and then tension capability diminishes very quickly.
All muscles have optimal length-tension relationships, which is why this concept is so important. When we are looking at whole-body movement, this helps us understand how force is transferring through the body. Movement is smooth and controlled when we have optimal length-tension relationships. However, if issues with length-tension relationships arise for particular muscles due to injury, imbalances, or discrepancies, a highly trained professional will be able to observe the compensations and implement strategies to improve or correct the problem.
SUMMARY: Optimal length-tension relationships allow for coordinated and controlled movement. If there are issues with length-tension relationships due to injury, imbalances, or discrepancies), efficient movement can be disrupted, creating suboptimal muscle development and poor movement outcomes.
THE TAKEAWAY: To develop optimal length-tension relationships, try to train with a full range of motion, so all muscles have an opportunity to contribute to the movement. For specific movements, find the position or technique that optimizes length-tension relationships. An excellent example is a mini-squat stance (triple flexion), or “ready” position used in most sports.
The Force-Velocity Curve
Force and velocity have an interesting relationship with movement. On one side, force is vital, because it allows for maximal muscle recruitment expressed as strength. Ever had to move a massive piece of furniture? It may take some time, but you push and push until it moves- that’s maximal force production. Sometimes we need that.
Sometimes we need to move very quickly. But imagine moving that heavy piece of furniture again, but as fast as possible. It doesn’t happen, does it? That’s the interesting duality: maximal force and maximal velocity cannot coexist.
In terms of exercise, think of a maximally loaded squat, meaning it’s the most weight you can do. When you perform that squat, is it quick? Not at all. As we say, you grind it out, and you move very slowly. Shift your thoughts to jumping. To leave the ground, what has to happen? You can move as slow as you want, but you cannot leave the ground without a high-velocity contraction. The rate of contraction is the most important.
That is what the force-velocity curve represents. It represents a muscle’s ability to produce tension at differing shorting velocities8. As velocity increases, we will see a decrease in muscle tension. However, not all is lost. Though maximal force and velocity cannot coincide, optimal levels can. The two intersect as a point, which means you can have an optimal level of force and an optimal level of velocity at the same time, and this point changes for different movements. This approach influences how movements are achieved as well as outcomes for training.
SUMMARY: Force and velocity have an inverse relationship, but developing optimal levels of each characteristic can greatly influence movement, leading to better overall development.
THE TAKEAWAY: Training the Force-Velocity profile is important because most movements have a degree of both traits. Many exercises or movements can be modified to focus on these characteristics. For example, a squat can be performed with a heavy load to develop force, performed very quickly with a lighter weight to build contraction speed, or, performed with moderate load at a set tempo to improve both force and velocity.
Force-Coupled Relationships
Finally, movement at a joint is co-dependent. As already discussed, several muscles contribute to movement. We are revisiting the topic because it ties in these last few concepts.
A force-coupled relationship is a synergistic action of muscles that produce movement8. When we are looking at movement, we must start observing all the muscles contributing to movement at a joint. If a movement is controlled and balanced, it means that the muscles are activating correctly, the proper force-velocity relationships for the movement exists and that the length-tension relationships are appropriate.
However, if movement quality is poor, and evident discrepancies are hindering someone from performing the movement well, an error in one of these interrelated concepts exists. A qualified, knowledgeable professional will be able to systematically breakdown the movement and determine the cause or causes of the movement discrepancy.
SUMMARY: I’ll once more: knowing how to move is one thing. Understanding movement and the interdependent systems that optimize quality and efficiency is another.
THE TAKEAWAY: I’ve said it several times, but efficient movement is the ultimate goal. Now that you are aware of how you are moving, and have documented these discrepancies, you need to identify the primary issues. The goal is to find trends between movements and create your priority list of corrections. Is there a major discrepancy causing multiple movement problems?
Section IV: Control of Movement: Influencing Movement Outcomes
We have visited the nervous system to understand how communication occurs, and we have traveled to the muscle to see how that information is carried out. Now, to finish our trip, we must journey to the site of control: the brain.
The brain is considered part of the nervous system; however, I left this aspect until last, because it controls this entire process. If you recall our example from earlier, the brain is the headquarters for all of this, and it processes the incoming information and makes a decision to act. What influences these decisions? That is the ultimate focus of this post.
Integrating Movement
As you are now aware, movement is a complex series of actions, that rely on proper timing and coordination of muscle contractions, at the right amount of tension as the right speed in the correct sequence. The CNS handles all of it, but it groups movements into categories to enhance efficiency. Movements can be classified as4,5:
- Reflex movements, which are the least complex and managed by the spinal cord due to the stimulus of the sensory receptors, are essential for postural control;
- Rhythmic movements, which have reflexive and voluntary components, kick in when an activity is repetitive and continue the pattern on auto-pilot; or
- Voluntary movements, which are the most complex, require much more integration of higher brain function and conscious choice. Further, these movements are influenced by practice or repetition, and once learned, they can become subconscious. For our discussion, this is where we will put our focus.
Voluntary Movement
To keep the concept simple, I will explain voluntary movement like this:
Sensory input – Make a plan – Decide to act – Coordinate and time the action – Carry it out – Get feedback
It’s very similar to any chain of command in any business. Someone has an idea to be implemented, but it must be approved by superiors. Once approved, it is sent to specialists to create a proposal. The proposal is forwarded to the higher-ups, who then sign off to execute the plan. It is then transferred back down and assigned to the most appropriate people trained in that capacity.
Let’s explain.
That sensory input that we’ve discussed is sent upstairs to the brain, first to the basal ganglia and thalamus to be vetted, then up to the premotor cortex. Here is where the plan of action is developed, including the muscles needed, the contraction threshold, and in what order4,5. We will discuss this in more detail momentarily.
From there it is sent to the primary motor cortex to be executed. Further, information about learned motor activities is stored here for easy retrieval when it comes up again. The primary motor cortex is the captain of the ship for voluntary movement because it holds a map. This “map” has points that control muscle fibers in different parts of the body5. Whether it’s a muscle in the toe or a muscle in the trunk, it knows exactly where to send it.
The primary motor cortex sends the information to the brain stem, spinal cord, and cerebellum to execute the motor plan5. The cerebellum helps maintain posture and balance. The brain stem also assists with posture, balance, and muscle tone through the use of indirect pathways. The spinal cord uses direct motor pathways to control movement. The direct motor pathways can be either corticospinal pathways, which send information to the muscle of the arms, legs, back, chest, and abdomen, or corticobulbar pathways that control muscles of the head4. Both direct and indirect motor pathways oversee the generation of action potentials for muscle contraction. Regardless of the path, it ends with a synapse directly on a somatic motor neuron, and if you recall, is what sends information to skeletal muscle.
The cerebellum makes another appearance because it also plays a role in feedback4. It’s like the role Quality Assurance in a company, as it not only monitors the intention for movement, but also monitors the movement itself, compares the command signal with the sensory information, and sends out corrective feedback. It is making sure that the intended outcome matches what it was instructed to do. If not, it will send information to correct the discrepancy.
SUMMARY: Voluntary movement is carried out by a chain-of-command-like series of interactions, where sensory information is communicated to the motor cortex, where it plans movement and conveys information to pathways that communicate with muscles to act, all being monitored and corrected throughout the process.
THE TAKEAWAY: Voluntary movement does not occur without the brain. If we value our movement, we need to do all we can to protect the brain, not only from injury but from disorders and diseases. And one of the best lines of defense- movement and exercise. Exercise has repeatedly shown to prevent brain deterioration and improve brain function15.
Motor Programs
We discussed how movements are planned and executed, but how does the brain store all the possible ways to move, and how does it organize everything?
As previously stated, motor programs are like software of a computer system, which gives commands and instructions for the hardware to carry out. In a computer, the software is stored on the hard drive, where it can access it when it’s time to act. What happens when you have too much on your hard drive and try to launch several programs? A slowed system accompanied by the “circle of death” as you wait for the applications to load.
Now, think of the brain. How does it catalog all the possible movement variations, and how does it promptly access them? There are two predominant theories, but I will focus on the Generalized Motor Program theory.
A motor program is an abstract representation of a movement plan, stored in memory that contains all motor commands required to carry out an intended action11. They can be general or specific. General motor programs tend to be familiar to most of us, like crawling or rolling, and are the foundation for particular patterns, while specific motor patterns are more specialized and tend to be activity-driven2.
Generalized Motor Program theory represents a class of actions or patterns that can be modified for different outcomes11. Some of the elements, called invariant features, are fixed and do not change while others, named parameters, are more flexible. This setup cuts down on the storage space significantly.
A prevalent example of this concept is the ability to write your name in different ways. You can write your name with your dominant hand, or your non-dominant hand. You can write it large, or you can write it small. It’s still your name (invariant features) written with similar movements, but with subtle changes (parameters).
Our experiences influence motor programs. When we move, we all have experiences that pertain to that movement and direct our decisions. For example, shooting a basketball requires us to move the ball up in the air 10 feet to reach the rim. If not, the ball will not go into the hoop. These schemas, or rules, govern our actions. Every time you attempt that movement, you learn something that allows you to develop a more fine-tuned response.
Since motor programs have a movement sequence but have flexible parameters, it allows the body to organize efficiently and conserve storage space2. The more complex the task, the more time is needed to organize and execute the motor plan. However, the more the motor program is used or practiced, the easier it becomes to employ. Think of anything you’ve learned to do. Most likely, the beginning was difficult, but the more you practiced, the easier it got. A great example of how motor program efficiency increase.
I’m a Kansas boy, so the example I use to drive this point home is the visual of a tall wheat field.
Think of a field, with a dirt road created by tire tracks down the middle of it. Since the farmer has driven over it time and time again, that road is well established. This road represents the established neural pathway, or the pattern of movement. It’s easy to traverse because it has been used consistently. Any movement that is easy or routine is like this road.
What if I want to make a new road? If one time I decide to take a new path through the field, will that path still be there tomorrow? Not likely. You might see some damaged wheat, but no clear road. If I want to create a new way, that path must be taken repeatedly and slowly at first, until it becomes established.
Think of a movement you are trying to correct. You have an established road, but you’ve worked to create a new one. What happens if you stop traveling down this new road? That’s right- you start going down the old way again because it’s more established. A movement pattern must be reinforced if you want to improve it. Further, we must be conscious of our efforts, or we may end up on the old road again.
SUMMARY: Motor programs have a few consistent features, called invariant features, with modifiable components, named parameters, that allow us to conserve storage space and initiate these patterns relatively quickly.
THE TAKEAWAY: One way to learn a movement or address a movement pattern discrepancy is to move very slowly through the range of motion while stopping at intervals to gain awareness of your body in that position. If your squat pattern feels weak, descend, and ascend slowly, pausing at different positions to get some feedback. Believe me, most often, your body will let you know if you are holding a weak position.
Dysfunction: The Focus Moving Forward
Here’s why this is so important. The more a motor program is used, the more refined it becomes, and the more natural it feels. However, if a movement is performed incorrectly with poor form and quality, then that poor-quality movement pattern becomes recorded in the program2. It will become natural in a sense, and the individual will lose the awareness that the movement is faulty. Injury can cause this condition, but in most cases, it is caused by factors that disrupt the movement system. It can be daily movement habits, poor muscle engagement, or one of the many factors that can contribute to poor communication and response within the neuromuscular system. It leads to overcompensations, forcing the body to make up for imbalances throughout the body. These imbalances and overcompensations decrease movement quality and rob the body of potential, whether that be strength, speed, functionality, or development. Further, since the body is imbalanced, aches, pains, and discomforts become more likely and often lead to injury.
Here’s an example. Imagine walking somewhere, when suddenly, you notice a rock in your shoe, pressing on the inside of your heel. It’s uncomfortable, but you don’t have time to take off your shoe and remove it, so what do you do? You slightly twist your foot, and walk on the outside of your foot, diminishing the discomfort felt by stepping on the rock. Now, imagine if you never removed the rock. Over time, this new way of walking would become your “new normal,” and you would not notice that you were walking differently.
Here is the state that most of us are in: walking with the proverbial rock in our shoe, unaware that this small issue is causing more substantial movement quality discrepancies. Without our knowledge, we have adjusted, contorted, and overloaded our movements, and the body compensates.
Your back problems may have nothing to do with your back; it very well could be the position of your feet while you walk, or the angle of your hips.
Your tight shoulders could be due to the stress at your job, or it could be due to overactive anterior chain tissue chronically pulling your shoulders forward.
These are just a few examples, but you get the point.
Movement dysfunction and correcting it is the focus moving forward, because most of us, even the best of us, have discrepancies of movement in some capacity. Whether it’s low back pain from sitting for years, or an inadequate squat depth due to hypomobile ankles, we can all improve. But luckily, by understanding movement, we can systematically address and correct many of these discrepancies, improving our movement and ultimately, quality of life.
SUMMARY: Habitual poor movement leads to permanent poor movement patterns, which throws the body into imbalance and overcompensation, leading to reduced movement quality, discomfort, and possibly injury. Qualified individuals who understand movement can effectively implement strategies to improve and correct these discrepancies.
THE TAKEAWAY: Many times, the discrepancy you see or feel is not the source. A faulty lower back and trunk position is common with the squat, but usually, it’s not the back. Try to start evaluating the entire body and look for kinks in the chain. Use the gym mirrors for their real purpose. For example, do your feet turn at all? How about your knees? What do your hips do? Does your body twist?
Conclusion: Why it Matters, Revisited
I just spent all this time explaining how the body communicates, how muscles receive and respond to information, and how the brain pulls all this complicated stuff off. It may seem like overkill, but it serves a purpose. The processes I just explained are how the ideal system works; all lines of communication open, and muscles ready firing on all cylinders. There are aspects of movement that align this way, but stop and think for a minute- how well do most people move? Honestly, how well do you move? And the bigger question- how many are aware of how poor they move?
That’s the importance of understanding this foundation. When you know the optimal, you can address the suboptimal. But how do we do that? Do we just tell someone to move better? How long does that last? The most effective way is to influence the systems and to do that, you must understand them.
Here’s the reality. The health and fitness industry is changing. As a professional, I have invested significant time and resources in the field, and it’s frustrating to see such disregard for the truth. Though technology and social media have made accessing information more convenient, a sense of reality has been blurred.
We are inundated and have access to information everywhere: Google, Instagram, blogs, etc.. But with the unlimited access to information, how much of it is actually accurate and real? Between the photoshopped fitness photos and iffy-credible workouts, devices, diets, and fads, it’s hard to determine what is authentic, and what is bogus. If you want to read more about how to identify qualified professionals, read my post HERE.
But I believe there will be a swing. I believe people will begin to crave truth and seek what’s real, especially when their efforts to improve yield little to no results.
When the cookie-cutter exercise programs aren’t working, and the aches and pains are only getting worse, people will want and need more.
How will you get the results you are seeking when your efforts seem to stall? As a professional, what will separate you from a “Google search,” and why would someone work with you instead of printing off the latest workout from Pinterest?
That’s what More To Movement is all about.
I’m here to provide you with an armor of knowledge, not only so you can combat the barrage of inaccuracy but find and understand solutions that work for you and your unique body.
I’m not here to give you workouts. Instead, I’m here to provide you with insight to make a workout work for you. Further, I’m here to address what hinders all of us at some point- movement dysfunction.
As this post has made apparently clear, dysfunction prevents us from maximizing our efforts, limits our potential, and exacerbates our discomfort, aches, pains, and injuries.
But if we know the systems that operate our body, as well as how and when to correct these obstacles, it won’t hold us back. It won’t detour us from our goals, we can actually enjoy the process, and we can be efficient with our efforts.
I will spend significant time discussing corrective strategies in forthcoming posts and podcast episodes, but they all build off this foundational content. By having just a basic understanding of this foundation, you have a higher chance of understanding movement discrepancies and addressing them effectively and efficiently.
And in today’s world, efficiency is what sets you apart.
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Pete Rohleder
