Movement Patterns is a way of getting fluids, energy, lymph and blood flowing through our bodily systems.
The basic fundamentals is ensuring that you have enough neuromuscular control to protect your joints in all planes of motion and to move sufficiently enough so that your body does not stiffen up or becomes pent up with stagnated fluids. Recovery Movement Pattern is simply about how you chose to maintain your body vital and healthy working between workout sessions, after an injury or when recovering from an illness.
- It can involve foam rolling as a form of self-massage that opens up the circulation in your body.
- Pressure point ball massage for a more precise handling of tight myofascial muscular trigger points.
- Stretching your muscles in active ways to prevent uneven muscular imbalances throughout your entire body.
Plan a full session every week where one of your workout sessions is all about getting blood circulation back and to restore the body from tension and pain.
Yoga is a great way to work on your body as it incorporates breathing exercises, mindfulness and active movements.
Make sure to always stabilize your joints and to be aware of any pain in your body that is increasing or indicating that you should refrain from straining it further.
Follow the three keys always when working on any kind of movement patterns.
1. Always have an unimpaired natural breathing pattern.
If it gets disrupted or you cannot breathe naturally, you are most likely pushing your body to hard.
Regress the position and start with something easier in order to not create faulty motor engram pattern in your nervous system or to stress your system out.
2. Do not tense up your body.
Make sure that you can relax the area you are working on and that you are not creating additional tensions throughout your system.
Many time we can hold tension in a new area in order to cope with the pain introduced in the afflicted area we are working on. This is simply put “A very bad trade of tension and pain
3. Make sure to use the appropriate tempo.
Tempo also called “TUT” = Time Under Tension.
It works much like a food recipe. Too much salt, liquid, spices, heat, cold, pressure etc and we will not getting the desired outcome.
Moving slowly while breathing unimpaired and not tensing up the body is a great TUT for a stretch or relaxation exercise.
While a workout exercise might have to require a different tempo depending on the desired outcome.
By addressing our muscular system with a conscious mind of what we are intending to do, we are much more likely to reach our goals.
How is your recovery movement patterns doing?
Try out our tips above and let us know how it goes or check out our Movement Patterns Class at our center in Chiang Mai.