Hey

Happy 🍂 Wednesday!

Last week, we discussed why novelty is appealing and why starting with movement basics makes sense. This week, I want to show you how carefully chosen basic movements can create a meaningful (and fun) movement progression.

One of my private clients had a particular project in mind. 

She has an eighteen-month-old grandson with whom she likes playing on the floor. The floor part was the issue. She wanted to get up off the floor more easily, so she asked me if there was anything we could do to help her improve. 

I began by asking my client to demonstrate her current method of getting up. This initial assessment was indispensable. Together, we identified areas for improvement, and I built a targeted movement sequence around those goals. 

Here's a glimpse of that sequence 😉

Please bear in mind that this post presents it in its "bare bones" format. 

When I translate a live interaction with a client into writing, much of the nuance disappears. The particular flavour of our discussion, adjustments, or cues we use to facilitate change is lost. I can't put everything we discuss in class on paper, so here is just the "skeleton" structure of our progression.

From Sleepy Bum To Powerhouse Gluts:

First and foremost, we needed to focus on building glut strength. A crucial part of this was helping my client feel when she was using her glutes, the large muscles of the buttocks. 

It sounds relatively straightforward—feel the glutes, right? 

As a biomechanically challenged person and a movement teacher, I can tell you from firsthand experience that 'finding' the glutes is a massive challenge. Intellectually, we may understand what needs to happen, but getting out of our habitual compensation patterns and recruiting the right muscles is a whole other story. It often feels impossible at first—kind of like learning Mandarin. Or Swedish.

We started with a specific exercise with the foam roller. I chose it to enhance my client's ability to rotate her leg at the hip joint while her pelvis and spine remain relatively quiet. 

I know it looks easy, but try it out first,. Rotate your top leg at the hip joint. It helps to keep your finger on the front of your pelvis. Is your pelvis moving as you rotate the leg? How about your spine? The range of movement here might be a whole lot less than expected.

Challenging The Glut Clamshell:

Once my client was proficient with this first movement pattern, we progressed to the Glut Clamshell exercise. 

Glut Clamshell is a curious beast of a movement. 

It is one of those drills that physiotherapists routinely prescribe to improve glut function in their clients. The only "minor" problem is that often, their clients don't know if they are doing it correctly. As I mentioned earlier, glutes can be notoriously hard to feel and engage.

We are currently at the Glut Clamshell stage. I'll let you know how it goes! 

Moving Forward, Building Strength:

Our next goal will be to enhance pelvic stability in various positions. We've initiated this with a 45 / 45 Clamshell position, and once my client's pelvic stability improves, we'll progress to more challenging variations, such as 90 / 90. This will pave the way for further strengthening and resistance training. The possibilities are endless!

I want to take time to emphasize that no sequence can ever be set in stone for those of us living with daily pain. It's important to understand that flare-ups and life events can disrupt our progress and be prepared to adapt.

The only way to make gains is to work at the pace of the nervous system. On good days, we strive towards our goals; on not-so-good days, we manage the symptoms.

In Classes: 

This fall, we will explore some parts of this sequence in Core Restore and Core Fitness classes. It's time to get excited!

Is There An Alternative?

Improving mobility and building strength takes time and effort. Unlike pills, injections, or physiotherapy adjustments, it doesn't work instantly, and you have to do the work. It will probably take us a few months to complete the entire progression I have in mind—and, like gardening, strengthening work is never done. 

But what is the alternative, ?

Warmly,