Part 1: Build Your Base: Mastering Fundamental Movement Patterns
Move Better, Feel Better
Have you ever thought about how you sit down, stand back up, or pick
something off the floor? We do these things every single day, but often don't
think about the specific ways our bodies move. Learning about something called
"fundamental movement patterns" can be a game-changer. It helps you
move more easily, avoid aches from everyday life, and even sets you up for
learning cool skills later!
The Movement Pyramid: It Starts with the Basics
Imagine a pyramid. The strong, wide base at the bottom is where your
movement journey begins – with those super important, everyday movement
patterns. Fancy exercises and tricks come later. First, we have to make sure
you're rocking the basics!
The Big Seven: Your Movement Superstars
Think of these like special superpowers your body already has; we just
need to train them!
- Squat: Like sitting
in an invisible chair, but not letting your knees go past your toes. Life
needs squats – getting out of seats, playing with kids on the ground, it
all starts here!
- Lunge: Stepping
forward with one leg, bending both knees. Think of a knight in shining
armor lunging forward. We use this for walking, stairs, you name it!
- Hinge: Bending at the
hips, keeping your back straight, like bowing down to a king or queen.
Picking up a dropped toy? That's a hinge!
- Push: Moving
something away from your chest. Think push-ups, but easier versions too,
like pushing open a heavy door.
- Pull: The opposite
of pushing! Imagine pulling yourself up a rope ladder, or dragging a heavy
box towards you. Strong back and arms start here.
- Twist: Turning your
upper body from side to side, keeping your hips still. Used all the time,
reaching for things in cupboards, backing up a car, etc.
- Gait: Sounds fancy,
but just means walking and running! Seems simple, but there's a right way
to do it for the healthiest movement.
Why Do These Matter?
- Everyday Hero: These patterns
power so much of normal life – bending, reaching, lifting, you name it.
Mastering them makes everything smoother.
- Ouch-proof: Knowing the
RIGHT way to squat when picking up laundry protects your back. Strong
hinges keep you from throwing something out when bending over.
- Strong =
Skillful: Fancy skills (handstands? Awesome!). But attempting them without a
solid base is like building a fancy house on sand – not safe!
Getting Started: Simple is Best
You don't need a gym to practice these basics! Here's how to begin:
- Bodyweight is
King (or Queen): Just using your own body is easiest! Later you might add weights,
but for now, focus on the movement itself.
- Gentle Reps: Start with
5-10 repetitions (how many times you do the move) of each pattern. A few
sets throughout the day is better than trying to cram it into one big
workout.
- Listen Up!: Pain is a STOP
sign. If anything hurts in a sharp way, modify the move, or try a
different one that day.
- YouTube to the
Rescue: Searching "[movement pattern] + beginner tutorial" will
give you tons of follow-along videos!
Example Exercises (Do these only if they feel good in your body!):
- Squat: Chair squats
(gently sitting back towards a chair, then standing back up), wall sits
(back against a wall, knees bent like you're sitting).
- Lunge: Walking
lunges, reverse lunges (stepping backward).
- Hinge: Good mornings
(lightly bend forward at hips, back super straight), hip bridges (laying
on back, lifting hips up).
- Push: Wall push-ups,
countertop push-ups
- Pull: Resistance
band rows (if you have a band), doorway rows (using door frame for
support).
- Twist: Seated twists
with good posture, standing twists holding a light object.
- Gait: Mindful
walking, focusing on heel-to-toe step, arms swinging naturally.
Next Time: Making Things Click
Once those superpowers start feeling familiar, we'll move up the pyramid,
building strength, coordination, and unlocking a whole new world of movement
possibilities!
