Since we do not have to teach babies how to move, we typically don’t think about all that goes into their development. If we look closely, however, there is much that we can learn from the amazing process these little ones go through as they grow.
While each baby develops at their own pace, they generally develop certain movements in a way that builds upon each other. At first, they strengthen their core by laying on their back and kicking their legs. Then they strengthen the muscles needed to lift their heads, rollover, and crawl.
As we become adults, we are impacted by our environment to move in less effective ways. Research has found that the way a baby moves is the most efficient way to move. When we deviate from this type of movement we will not function at our best.
Let’s look at a set of simple functional movement exercises that can get our bodies moving in more effective ways.
Functional Movement
Functional Progression exercises are modeled after babies and how they move, organize movement patterns, and learn to stabilize. They allow us to reestablish movement patterns so that they become natural again.
As you go through these exercises, your body will begin to automatically move more effectively. You won’t have to think about it and struggle to move in a certain way. They are simple movement patterns and it doesn't take much time to incorporate these movements into your daily life.
Where to Begin
You will begin like a baby begins lying on their backs breathing from the diaphragm.
Breathing properly is a foundational piece of movement. Unfortunately, most adults do not breathe in a natural way. In fact, a pilot study of 96 people in 2003 that assessed breathing mechanics found that only 25% of people breathe properly.
Using the wrong muscles to breathe can lead to a host of problems such as recurrent chronic fatigue, anxiety, panic attacks, as well as many musculoskeletal symptoms.
If you are trying to make changes in the way that you breathe, it will take some time. But you can make real changes if you try to focus on your breathing technique at least once an hour. This video will show you what you should be doing to breathe properly.
Remember, this is the foundation for all the other functional movement exercises, so don’t skip this important step.
The Dead Bug
While you are learning to breathe properly again, you can also begin to engage your core in a specialized way.
Take a moment to think about a baby lying on its back. Where are the legs? Where are the hands? They are in the air moving about.
This next functional movement exercise, called the “dead bug,” mimics that type of movement.
Getting back to the basics of development can get you moving more effectively. This can impact your overall strength. It may even take care of some of your nagging muscle aches and pains.
If you are interested in learning more of the Functional Progression Exercises, feel free to make an appointment. You can do that through our online scheduling or by give us a call at 630-448-0255. I'd love to help you establish movement patterns that will set the stage for stability and strength.
Dr. Jamie