Week 1 Movement Series: Stability
I really started to understand the importance of stability when reading Dr. Peter Attia’s book, Outlive. We all know the word and what it means but what is the importance of stability? It turns out, stability is essential for all body movements and strong stability enhances longevity while decreasing risk of all cause mortality. When we have an acute injury it is likely related to chronic lack of stability at the level of the joint, vertebra, ect. Stability is also crucial when someone is met with unwanted external stimuli like a trip getting onto the curb or a dog jumping on them. Strong stability ensures we can react appropriately and safely to hopefully maintain an upright position and avoid falling or ‘throwing out our back’. These injuries can be chronic too, like chronic back or knee pain either you or a friend has experienced. These aches and pains are usually from a lack of stability and strength that is seen with day to day movement.
I would like to introduce you to Dynamic Neuromuscular Stabilization (DNS). Simply put, the practice focuses on getting back to the basics of the innate movement patterns we develop as infants and children. There are many aspects of DNS and people spend their whole careers training patients but we will focus on a few here; breath work, feet awareness, spine protection, and grip strength.
Breathing technique to bring awareness to the breath and strengthen the diaphragm. The goal 2-3 sets of 5 breaths.
- Lie on your back with legs up on a bench or chair
- Inhale as quietly (this is important) as possible with the least amount of movement
- Focus on expanding 360 degrees - front, sides, and back
- Through pursed lips fully exhale with maximum compression
- Pause for 2 counts and repeat
Toe Yoga to help regain mental control of structures that connect us to the ground
- While standing, think of your feet having four corners - the big toe, pinky toe, inside and outside of your heel.
- Lift all 10 toes off the ground
- Then try just your great toe
- Next try to keep your great toe on the ground while lifting all other toes
- Work on actively spreading your toes
Spine Protection
- Slow and controlled cat/cow sequence so you can start to feel each vertebrae and gain segmental control
- Scapular controlled articular rotations with either resistance band (under your feet and holding an end in each hand) or dumbbell. Stand with arms at your sides and raise your shoulder blades, then squeeze back and together, then drop, then bring forward to starting position
Grip strength
- Add carries to your workouts
After working on these very important foundational skills you can start to incorporate unilateral standing drills (step ups and deadlifts), walking lunges, push ups, agility drills, and jumping drills.
