Movement Pyramid
Hi Friends!
Let’s talk about movement. Our body was built to move! The health of our joints, muscles, bones, and many other systems thrive when we are active. However, to avoid injury, it’s important to invest in helping our bodies move well. Below is a graphic I’ve put together to demonstrate the pyramid of movement. At the base and foundation you will find fundamental movement patterns. These moves involve multiple muscles and joints going through the available range of motion,(see photo examples below). Fundamental movements can help prepare the body for more intense activity and build a beautiful foundation to prevent injury. As you go up, movement is placed in position according to load. Load is a term used to describe stress on the body. For example, the body needs to handle increased physical and neurological load when progressing from fundamental movement patterns to ballistic training. Preparation of the body is essential if those types of exercises are in your activity plan or you are hoping to progress to these higher level movements.
Does an activity program NEED to progress to the highest level? No. It does not. A plan is totally dependent on current activity status, movement goals, physical history, and past medical conditions or injuries. If one hopes to crush a high level military obstacle course, they need to prepare the body for that event. If one wants to enjoy moderate recreational activities, build lean muscle tissue, and decrease risk of falls, that plan looks much different!
A wellness experiment to try this week:
Write down your current activities. Include it all! Exercise plan, walking the dog, daily steps, yoga, stretches, fundamental movements, it all counts.
Write down your goals for your physical activity. This can include an upcoming race, a hike, a vacation, a physical goal, aesthetic hopes, anything you want your physical activity to help you do, write it down.
Now. look at your current activity and look at your goals. Do they match up? Are you planning for a progression? What are the specific steps to get you where you want to be? (Refer back to my blog on SMART goals).
A final thought regarding activity. Everyone will have a different journey with movement. Physical activity can feel very personal and is often tied to many emotions. ANY activity is better than NO activity. It ALL counts and it doesn’t take much to make a difference in your health. There is no guilt or shame about starting small and building on success. There is also no guilt or shame if things do not go as planned. Pivot. Start again. Stay well-ish friends.
Xoxo, Dani
*Remember, be kind to your body. Never do anything that hurts or feels unsafe. Always discuss any new exercise plan with your physician before beginning. This is not meant as an exercise prescription.
