Rehabilitation: (n) The action of restoring someone to health or normal life through training.
Pre-habilitation: (n) To take preliminary action towards restoring health and normal life through training.
When a focus is put on preventive action, strength training becomes less about the sole purpose of trying to reach the max load to move during a simple movement pattern and more about predisposing the body to be successful before the occurrence of an injury.
This Is Intrinsic Strength Training.
When walking down a windy path, change directions…What are the legs doing?
When we carry, push, or pull a given item…What are the legs doing?
When I propose the question of what the legs are doing, bring a focus to what is happening within the relationship of the Legs, Hips, and spine.
The Legs, Hips, and Spine are constantly moving in and out of different positions.
When changing direction, Does your body weight shift to one leg over another?
When carrying, pushing, and pulling an object, do you take massive lunges are these steps smaller and more precise?
Think about all of the common locomotive actions we perform throughout the day, When are walking towards an object on the ground and start to reach for it, how often are our feet in a perfect bilateral stance? As we walk towards a shelf with an object, reaching for the top is usually done mid stride. When we push open a door we walk through while that resistance is still pressing into our upper body while our legs are moving. The commonality between all of these tasks is they all require some sort of locomotion while bearing load.
During these tasks, Our body is required to create locomotion, that means our feet are moving while our body is moving against resistance. Our feet are not perfectly still and are not perfectly even and shoulder width apart. And our spine is moving in and out of neutral alignment.
“Think about the last time you carried or pushed something large and heavy from point A to point B. Did you take massive lunges to get there, or were you using small, controlled steps?”
Excerpt From: Angelo Grinceri. “Intrinsic Strength Training.”
Training Needs LESS Repetition & MORE Variety
- Challenging the muscles that surround vulnerable joints in more positions with more variations can prevent injuries from repetitive wear and tear from the same pattern.
- Predisposes the body to being successful in more positions will translate over to being more successful when moving outside of the gym.
- Incorporating these variations will add to the functional abilities of each users body.
These exercises can be incorporated into a preexisting exercise program to improve the overall quality of Human Movement which in turn leads to improving every day movement.
Essentially, these exercises are a form of physical therapy that can help individuals rehabilitate from the effects of repetitive movements, such as running or power lifting, as well as lifestyle factors, including driving and prolonged bouts of sitting, to restore biomechanical alignment and arthrokinematics (joint function) that ultimately improve how an individual moves.
So now what?
- Remember that regular squats are extremely simple to perform and can be progressed further than adding more weight.
- When only performing bilateral squats from one stationary foot position a lot of angles of the squat pattern are being missed.
- This lack of variety can lead to muscular instabilities throughout different squat variations.
- You can build a stronger body, glutes, and hamstrings through through the Dynamic Muscle Transformation Program.
Try these 3 Squat variations!
Dynamic Muscle: 3 Point Reach Squat
Dynamic Muscle: Side Toe Tap Squat
Dynamic Muscle: Rear Rotation Toe Tap Squat
These 3 exercise are part of the MANY more in the Dynamic Muscle Body Transformation Program.