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Functional Movement and Acroyoga
Jan
The Science of Movement
The physical and physiological benefits of functional movement practice.
” Where does movement come from” my 10-year-old son, Tane says to me.
” From your muscles “ I reply
” No mummy, where does movement COME from?”
And so sparked my curiosity and exploration into how we are “moved” in our lives, and where this movement comes from.
All processes inside and outside our bodies occur because of movement.
There is unconscious and conscious movement.
This story is about conscious movement, how it affects our unconscious processes, and how we can direct it to improve our overall performance and health.
The internal complexity of movement is delivered to us thru dance, sport, circus, martial and eastern arts including yoga and chi gung.
Movement expresses itself in many ways – as explosive, fluid, light, dynamic, solid, with sharp lines and soft contours; but, what actions produce these different experiences of form, and how can we move in a way that best serves our health and aspirations?
3 planes of movement
The three planes of movement help us understand the physical pathways that our bodies are able to travel in.
Sagittal plane – Flexion and Extension : ( e.g. walking, bending down, arching back )
Coronal / Frontal Plane – Adduction and Abduction : ( e.g. side bending the spine, stepping the feet wide)
Transverse Plane – Rotation ( eg twisting of the spine, rotating in or out of the hip)
Consciously directing our movement thru these planes produces “ efficient “ movements and clear “alignment” ( e.g. when walking, checking that the ankle, knee and hip are all tracking in one line.)
These alignment refinements contribute to “ good posture”
They utilize bone over muscle power for the task at hand, transferring compressive force thru the bones, strengthening the skeletal structure, and reducing the onset of osteoporosis.
Without correct alignment and even distribution of weight, this compressive force can build up pressure in the joint and contribute to wear and tear / injury.
Functional Movement
Balancing stability and mobility across multi-directional planes produces “ functionality “ in the body.
Sometimes Functional movement is referred to as ” full-body movements “, the whole body moving together as one fully functioning, integrated unit.
By increasing the body’s capability to move and stabilize in all directions, we increase our adaptability to a wide range of “physical functions” – including sports and movement styles.
Co-activation of muscles around the joints, increased range of motion and coordination all reduce the risk of injury, supporting physical longevity and maximum ” functionality”.
TYPES OF FUNCTIONAL MOVEMENT PRACTICES INCLUDE:
Compound Movement
Multiple joints and multiple muscle groups are recruited to produce the maximum connectivity in the body at once. ( e.g. plank, handstand, bike, and weights at the same time)
Isolated movements, in comparison, work one joint or muscle group at a time and are more concerned with developing the size of that particular muscle group than developing the body proportionately and in connection to all parts.
Integrated Movements
The performance of upper and lower body patterns simultaneously, linked thru a contained core to produce a full-body action are also involved in functional movement practices and referred to sometimes as Integrated movements.
( e.g. juggling while unicycling, lunging with arm weights )
Contra lateral Movement and Ipsi lateral movement
Contralateral movement is moving opposite sides of the upper and lower body simultaneously. It creates stability and acceleration, utilizing the interconnecting tissue from the glutes ( butt) to lattisimus dorsi ( upper back) known as the posterior functional line.
( e.g. Jedi crawls ). As an added bonus, contralateral movement increases connectivity between the left and right hemispheres of the brain!
Ipsi lateral movement refers to moving the same side of the upper and lower body simultaneously. It creates drive ( e.g. boxer throwing a punch with the right hand, driving off the right foot) and generates joint compressive tension throughout the body.
Acro Movements
In Acro, we utilize the Compound, Integrated, Contralateral and Ipsilateral movements of Funktional movement to access the movement capacity of the body in different orientations in space.
Acro also uses the system of ATB: Alignment, Tightness & Balance, to train Full Body Integration – learning to control the body by aligning the bones, tightening the muscles and balancing with eyes.
THE BENEFITS OF A FUNCTIONAL / COMPOUND MOVEMENT PRACTICE
Improves Nervous system functioning:
The more muscle fibres are working together, the more signals being sent to your nervous system, the more your nervous system is stimulated.
Leading sport scientist Vladimir Zatsiorsky states that compound movements “Impact the nervous system by interacting with neuron receptors, increasing the amount of neurotransmitters, and causing structural protein changes… promoting growth hormone responses in the pituitary”
Improves Cardio-Vascular system functioning:
The heart has to pump blood faster to keep the increased amount of muscle tissue fuelled with oxygen.
Improves Metabolism:
The metabolic processes also are under more demand for energy production from many muscle fibers at once, challenging them to fire more efficiently.
Improves Inter Muscular Coordination:
Many stabilizing muscles and prime movers are working together, producing more stability, control, and power in your body.
Improves Movement efficiency:
The more connectivity between body parts, the more freedom of movement arises.
Isolation training does not teach muscle groups to coordinate their contractions and firing rates, so there is a reduction in movement.
Improves Coordination:
Controlling different joint movements at the same time refines function, timing and coordination.
Improves Focus:
When we are doing multiple movements at the same time, increased focus and attention is required to perform accurately.
SUMMARY
An integrated, balanced body can produce light, dense, hard, soft, dynamic, and contained movement patterns thru a controlled and coordinated delivery.
Our bodies’ interaction with compressive forces and oppositional directional pathways of energy, have us drawing into our centre , extending out into the extremities, pushing down to lengthen up thru a vertical or diagonal axis, and reaching out into a horizontal plane.
The activating of a variety of movement patterns allow us to harness and direct an expression of a unified energized form in space.
The more connectivity in the body, the more connectivity in the brain, the more the mind and body are functioning as one unit, the more balance and focus one will experience in how they move thru their lives.
So where does movement come from?
I am hoping this blog has provided you with some knowledge about the various pathways of movement that give us form, and will support the exploration and appreciation of our bodies in the fullness of their expression.
“Now where does the ‘ impulse’ for movement come from ?” I hear my son, Tane ask …
“That my love is for another day !”
Credit to Photographer Jesse McNair and Models Simon Borg -Olivier and Zoe Braithwaite
REFERENCES
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