PRIMAL MOVEMENT 1: PUSH

Our bodies are an amazingly organised network of  bones, muscles, fascia, ligaments, tendons, organs, nerves, liquid chemistry and so on. When exercising/moving we want to remember our understanding of how to access different parts of the body, but ultimately we want to connect the parts together to make the beautifully interconnected and synchronised system that is the body.

Every single inch of the body is essential in creating functional, efficient and athletic movement patterns. For example, you cannot gain functional abdominal strength without understanding how the arms connect into the torso, or what your big toes are doing while running! Considering this, it makes sense to practise and integrate the 7 main primal movement patterns that have helped us survive and evolve. Push, squat, pull, lunge, bend, twist and gait are all intrinsically encoded into our bodies, they emphasise overall strength and movement and are therefore hugely beneficial to our overall health and well-being.

In this post I will illustrate the first pattern: PUSH. This has become a very difficult movement for a lot of people to perform correctly due to tension and weakness held in the body from sitting postures, high stress levels and poor diet. As such, I have illustrated three steps to master before attempting a full push up – there is absolutely nothing to benefit from doing a push up incorrectly so I plead you to master the first three stages! It is not about the end goal – step one alone has numerous benefits.

1) ALL FOURS

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SET UP: Knees under hips, hip-width apart, hands under shoulders, shoulder-width apart.

CUES:

  • To help get the arm bones connecting well into the shoulder sockets and the shoulder blades well placed, bend your arms and point the elbows out to the sides, then turn the arms so the elbows point in towards your body, straighten the arms.
  • Arms suck into the shoulder sockets
  • Shoulder blades stay wide and gently draw away from your head
  • Spread your hands as wide as possible – the bigger the better! Imagine your hands are glued to the floor but everything else in your body is trying to stand up – this avoids collapsing towards the floor
  • Make sure head isn’t dropped – keep chin in towards the chest to lengthen the back of the neck, and lift the whole head up.
  • Think of the spine being pulled out through the crown of the head and out through the tail bone.
  • Hug and wrap the abdominals in and up!

2) ALL FOURS WITH KNEES RAISED

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SET UP:  All fours with knees raised a few inches away from the floor

CUES : Same as in 1)

3) PLANK

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SET UP: On all fours as above. Exhale – stretch one leg back, exhale – stretch the other leg back.

CUES:

  • Same as in 1) plus the following:
  • Keep the lower back and neck curves defined – think of sticking the butt up in the air to avoid collapsing the pelvis towards the floor and impacting the lower back, and think of reaching the back of the skull up towards the ceiling to avoid dropping the head
  • Keep sliding the breast bone forward and up vs. sliding arms and shoulder blades wide and backwards/down the spine
  • Hug and wrap the abdominals in and up!

4) PUSH UP

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SET UP: Start in plank position. Exhale to bend the arms, inhale to straighten the arms. Repeat 5-10 times

CUES:

  • All the cues as in 3) but with even greater emphasis
  • Hands slightly wider than shoulder width
  • Keep the spine level – the only things that move are the arms bending and straightening
  • Even as the arms bend keep pushing the floor away with the emphasis drawing up towards the ceiling
  • Hug and wrap the abdominals in and up!
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