To progress in your rehabilitation or fitness journey, it’s essential to understand why certain exercises are performed and what might be preventing you from reaching the next level. There are four primary functional exercise positions: lying on your stomach or back (prone or supine- meaning laying face up or face down), quadruped (on hands and knees), kneeling, and standing. The saying, “You need to crawl before you walk,” holds true! Many individuals struggle with motor control in a standing position when they would benefit more from starting in the quadruped position. Physical therapists specialize in assessing movement patterns, identifying dysfunctions, and improving strength and mobility to help individuals move efficiently and pain-free.
The Four Ways to Properly Load the Body
1.Feedback-Assisted Movement
Feedback helps guide movement patterns using assistance without resistance. This method teaches proper form, ensuring the right muscles and motor control are engaged. Since the body naturally takes the path of least resistance, assisted movements help reinforce correct mechanics. These movements include banded support or verbal cuing from a physical therapist. This approach is particularly beneficial for post-surgical patients, acute injuries, and long-standing compensation patterns that cause pain.
2. Gravity-Based Movement
The next step is performing movements without assistance or resistance, using only body weight against gravity. This ensures the individual can maintain proper form and control before progressing to additional load. Attempting to add weight before mastering bodyweight movements can reinforce poor mechanics and increase the risk of injury.
3. External Load with Feedback
Once proper form is established, external load can be introduced to build strength, while still incorporating feedback mechanisms when necessary. For example, machines that guide alignment during squats help ensure proper positioning while increasing resistance.
4. Free Weight Training
The final step is performing free-weight exercises—the ultimate goal for improving overall strength and movement capacity. Achieving pain-free, unrestricted movement with proper form should be the objective for all functional movement patterns.
The Role of Chiropractic Care and Physical Therapy in Movement Optimization
Chiropractic care and physical therapy help individuals understand movement patterns, load joints correctly, and address dysfunctions. Experiencing pain with squats, stair climbing, or even rolling over in bed is not normal. Seeking medical attention to correct these issues and learning proper exercise techniques can help individuals move efficiently and get back on the path to recovery. Book an appointment with our expert chiropractors and physical therapists in Midland, Freeland, and Saginaw, MI today to optimize your movement and recovery!