express & empower
Table of contents 3
Healthy movement and fitness
4
Overview - Express and empower
5
Components of healthy movement
6
Movement capacity
7
Healthy joints
8
Movement ownership
9
How to become a healthy mover
10
Achieving healthy movement
11
Creating a body that wants to move: Dos and Don’ts
12 Resources
2
Healthy movement and fitness
To set the stage, it’s important to understand that healthy movement and fitness are deeply related, but are NOT the same thing. Healthy movement is about improving movement quality. Fitness is about gaining the ability to move more.
HEALTHY MOVEMENT
FITNESS
Combination of healthy joints and movement skill
Your physical ability to do the things that you desire to do without restriction.
It is the ability to move BETTER
[
It is the ability to move MORE
Developing healthy movement should naturally progress your fitness because
better quality movement enables more movement.
]
3
Express and empower Healthy movement is the culmination of the following: Healthy joints
Healthy movement is an expression of healthy joints. With healthier movement, this allows you to explore more movement options, expand your physical movement capabilities and ability to learn new movement skills.
Developed movement ownership Healthy movement is also an expression of developed movement awareness and capacity.
The pursuit of an active lifestyle Healthy movement practice empowers you to live an active life for the long run.
Why is healthy movement important?
The intent is to contribute to a healthy musculoskeletal system in a way that allows you to continue to partake in an active lifestyle with minimal restrictions for years to come. 4
Components of healthy movement Healthy movement may look a little different from one individual to the next because it is dependent on the activities you want or need to be able to do. It represents your capacity to do those things, and is a function of healthy joints, movement ownership and the pursuit of an active lifestyle.
Healthy joints
Movement ownership
Active lifestyle
Adequate range of motion of the joints
Greater awareness of joints and body during movement
High quality [resilient] connective tissues holding the joints together
Improved control of joints and body during movement
Should include frequent exploration of your body’s capabilities
Appropriate neuromuscular control of joint motions
Enhanced ability to solve movement problems
Should include frequent practice of all types of movements and skills
5
Movement capacity What is capacity?
Capacity answers the question of, HOW MUCH? For example, a swimming pool has greater capacity than a soup bowl because it can hold more fluid.
A steel beam has greater capacity than a wooden beam because it can bear more load.
ur body has MOVEMEN o y , e s i T CA ce & control. u Likew d PACITY o r p n — how much it ca
If one or more joints have a reduced movement capacity, then total body movement capacity will be limited. For example, “tight” hips will make squatting up and down or getting in and out of a car more difficult.
6
8
Any movement you perform is the result of motions produced by your individual joints. Therefore, in order to maximize efficiency and reduce injury risk, your joints’ movement capacity must meet the demands of the task. When a joint is dysfunctional and not contributing what is needed for a movement, other joints may take on unnecessary load because the work associated with that movement is now being distributed among fewer joints.
Healthy joints require... Adequate range of motion
Joint range of motion is determined by: • Quality of the connective tissues holding it together. • Neurological control of the surrounding muscles.
Neuromuscular control
Neuromuscular control is dependent upon sensory information coming FROM the connective tissue of the joint: • Sensory info from the joint is maximized during the end range of movement. • Thus, the nervous system can “see” the joint and control it effectively.
Connective tissue quality
Connective tissues need forces from movement for nourishment and building instruction: • Movement stimulates joint fluid production which provides nourishment for tissues. • Forces during end range movement instruct tissues how to rebuild and remodel into healthier and higher quality tissue.
7
Movement ownership Having healthy joints alone is not enough to obtain quality movement. Movement ownership through diligent practice is key to developing movement awareness, control, and movement problem solving leading to enhanced movement capacity.
CTICE PR A Movement Control
Movement Awareness
CE I T
OWNERSHIP
• Create stability (control) through your parts during movement.
PRA C T IC
• Being aware of the demands you are placing on your body.
Movement
E
• Paying attention to how your individual joints are feeling during movement (like taking inventory).
• If you cannot control a movement, DON’T ADD WEIGHT TO IT. • If you cannot perform a movement slowly, DON’T DO IT QUICKLY. • This is an extension of having control over individual joints.
P R AC
Movement Problem Solving • Habitual practice of controlled movements will naturally allow you to safely handle and explore awkward positions with greater ease. • Simply being aware of your parts and what they can do through practice opens up your movement options.
8
• More options = more movement capacity
How do you become a
HEALTHY MOVER?
ASSESS
What movements or activities do you WANT to be able to do? What is getting in your way? • Tightness or pain? • Lack of knowledge/ understanding? • Lack of fitness?
CREATE
Have a plan that moves you toward your goals. • Work with a provider to address your injuries or mobility concerns • Work with a fitness specialist to create a smart and wellbalanced training plan
PRACTICE
Enforce your plan through daily practice. • Stick to the plan • Be consistent • Expect results
REASSESS
Reassess yourself and your plan. • Continue to make adjustments as needed
9
HEALTHY MOVEMENT Create more joint mobility
M
Ensure that your fitness programming is not exacerbating or contributing to poor MSK health
Smart programming
your pl e k a a
- Expand usable ranges of motion - Maintain the gains that you make
n
HOW WELL DO YOU MOVE? - Get evaluated by a provider - Complete a self-assessment
En
n for a l ce your p Express
movement daily
10
- Explore body postures and positions often - Practice new skills
Create a body that
WANTS TO MOVE!
DOs • Be attentive to your body • Recognize the stresses in your life and proactively address them • Spend time exploring the outer limits of your ranges of motion daily
DON’Ts • Not paying attention to aches, pains, discomfort • Too much repetitive movement • Not exploring your available ranges of motion enough
• Move with control
• Performing movements and exercises without proper form and technique
• If you have a specific fitness goal, pursue it in a smart way
• Moving in uncontrolled and uncoordinated ways
11
Become a healthy mover Get started: All associates: • Follow the MSK Campaign Sharepoint site and join the Yammer group • Check out our online mobility routines: Total Body Cars, Assess Your Mobility, Lower Extremity Mobility, Upper Extremity Mobility, Spinal Mobility • Would you like mobility exercises accessible on your mobile device? Click here for more information about MyWellness. • Watch the “Joints and Performance” wellness class • Listen in to the Healthy Movement podcast episode
KC-based associates: • Participate in a Bulletproof Joints class in the Healthe Fitness Centers • Injured? Schedule an appointment with an Athletic Trainer or Chiropractor by logging into HealtheatCerner.com • Schedule a Motion Capture by logging into HealtheatCerner.com
How are you becoming a healthier mover?
SHARE IT WITH US!
#MSK2019 #M otion H ealth #Mobility #HealthyMovement
12
@healtheatcerner
12