In the classic christmas carol, The 12 Days of Christmas, a devoted partner gives their true love 12 gifts in the lead up to the special holiday. Now make it 21st century appropriate so we don’t NEED someone to gift us anything, cue Destiny’s Child ‘Independent Women ‘all the women who independent, throw your hands up at me…’ The very best thing you can do for yourself (or gift to yourself) this Christmas is to learn about these 12 elements of basic functional movement.
Pilates is my bread and butter, but since discovering Dynamic Neuromuscular Stabilisation (DNS), and fully embracing it not only into my own movement practices but in the way I teach my clients, lives have definitely changed for the better. You can read more about DNS here and check out a real life client example here.
I’ve lost count of the number of times I’ve heard or read, ‘‘just do this and you’ll look like this’ or ‘just add this to your daily workout routine’’ or ‘this is the machine that will solve all your problems’.
Very rarely is the pain point you're experiencing (eg,back/shoulder/knee) going to be fixed if you add MORE HIIT, MORE SPIN, MORE RUNNING, MORE FANCY MACHINES. Usually, these need to be stripped back and the foundations of basic movement eg, adequate joint range and stabilisation patterns, need to be readdressed so that you can continue to do the HIIT class or Spin class that you love.
The 12 key elements that Pilates and DNS have taught me that have changed my body and my life for the better are not complex. Rather, they are principles of awareness that I think everyone should have an understanding of.
Before adding load, intensity, instability, frequency, or whatever the latest trend is, try nailing these things instead:
1. How to breathe properly
Literally the giver of life. As we age, depending on how good or bad we do it (yes you can be a bad breather), it will impact the quality of life you are living. Using your diaphragm fully and functionally is the gatekeeper to health, wellness, strength and optimal functionality.
2. Physiological Stabilisation
AKA Core Engagement! Building your fancy 6 pack muscles might make you look good in a swimsuit, but it ain’t gonna give you that optimal core support long term. Building a balanced abdominal wall that is 360 degrees strong around your trunk is the ultimate goal. This is how we are built to do it. All healthy babies learn this in the first 18 months of their life, so we know the neural patterns exist, we just need to relearn them.
3. Foot Love & Health
If the muscles of the feet aren’t working properly to hold the bones of the feet and ankles in correct alignment, you can bet your bottom dollar that nothing stacked above the feet is aligned correctly either. So treat your feet like you would any other area of your body that you want to work well for you and stay out of pain. Here’s some more information on that.
4. Spinal Alignment
You might have heard the term Neutral Spine before, but do you know how to find it? Do you know why you may or may not want to do an exercise with this spinal position? And if you struggle with a neutral spine, what does the spine look like then? Flexion and extension, rotation and lateral flexion are all excellent spinal positions to practise, but knowing what is appropriate during what type of movement is useful when trying to avoid stiff/sore/aching backs.
5. Body Alignment
Did you know when I stand up, I have a tendency to roll my left foot out and pop my left hip to the side (I’m blaming child rearing years for that!!) Anyhoo, I often catch myself when chopping veges in the kitchen, falling into this less than ideal position. It means my hip, knee, ankle and rib cage are decentrated and my ligamentous system is all out of whack due to being overly stretched to one side. But the first step to change is awareness. So are you aware of how your body stands in space?
6. Healthy, Mobile Joints
This is not just about performing impressive stretches; it's about committing to the functionality of your joints. Healthy and mobile joints help you with movement that is not only graceful and controlled but also sustainable and supportive of your long-term well-being.
7. Precision in Movement
Ever heard the saying ‘Quality over Quantity?’ What are you really gaining doing 500 squats with crappy form versus 20 squats that have good form, intentionally actioned with proper alignment? Nothing. You are gaining nothing. Maybe sore knees actually, and a stiff low back. I know which ones I’m aiming for.
8. Spinal Articulation
Remember when you were a kid and you could watch tele for hours on end in the strangest positions- upside down on the couch, lying on your tummy with your head in your hands, draped over a pile of cushions so lumpy anyone would think you're lying on a pile of off milk. Nowadays, we get a sore back if we even sit on the couch on our bottom for too long. This is partly because if you don’t use it, you lose it- we have lost the functionality of the segments of the spine! Relearning to move at every spinal segment, increases the freedom in our body and therefore the opportunities to get in those positions we used to love!
9. Good Balance
One of the signs of aging is holding on to the bannister or railing when you go up the stairs. It means you've lost the trust in your body to keep you upright on surfaces that aren't flat. Challenging the mind to body connection and our proprioception is key to good balance as we age.
10. Proximal Stability for Distal Mobility
Proximal = situated nearer to the centre of the body aka, your core. Distal = situated further from the centre of the body aka, your arms and legs. Basically, you need a strong and stable core to facilitate healthy, powerful, strong and mobile limbs.
11. Functional Movement Patterns
Integrating movements that mirror real-life actions, fostering not just physical prowess but also functional utility, so that we can replicate the motions we encounter in our day-to-day lives. After all, we do exercise so we can do life better! Let’s close the gap between exercise and life.
12. Appropriate Progressions
Can’t lift your arms over head, without shortening your neck, hunching the upper back? Then you are not ready to Push Press 30kgs overhead, work on point 4, 5, 6 and 10 first!
So there you have it, 12 principles of movement that I believe will set anyone up for success. Pilates and DNS have been the only modalities that have allowed me to fully explore healthy exercise ongoing.
I work with all these principles in my classes with my clients, so if you’re curious about this type of movement, come along to my virtual NYE ‘Pilates for Good’ class at 10am AEDT on December 31st. Not only will you end the year feeling a million bucks because of what you’ve just done for your mind and body, but $5 from every ticket sold will go straight to The Salvos Red Shield Appeal; they help countless Aussies struggling with life, finances, relationships and restrictions. You can book your spot here.