By Chris Price, Hobart Performance Studio
Movement for Mojo
By belonging to this community we know that you enjoy moving outdoors, playing wilder and looking to improve your wellbeing through physical exertion and mental immersion. So for this mojo it’s not a question of “if you move” but of “how you move”. And how you move leading up to your Wilder Trail can have a significant impact on your performance and therefore your enjoyment.
We are not talking about your training or running program but if you would like help from this perspective then Hanny has some amazing resources *here*.
We are talking about movement from a preparation perspective and there is one thing I want you to focus on - how well your tissues (muscle and fascia) “slide and glide”. How well do they move over and against each other and how well do they transmit the forces of running throughout the body.
We cover the idea and science of tissues “sliding and gliding” in the Hydration Mojo . Essentially, the better we can hydrate our tissues the better they can perform. And rather than empower you through words we have created the following videos for you to explore and feel for yourself.
These filmed movements are designed to target the 3 areas of the body that we want to increase mobility, the Ankles, Hips and Thoracic Spine. If we can obtain more efficient movement in these areas then our Knees, Lower Back and Neck can remain more stable, reducing our risk of pain, discomfort and possible running related injury.
Perform these movements as part of your warm-up, your morning routine or as a regular break from your desk or drive. There is no limit to how often or how much you do as they are designed in a way that can only benefit your body.
There are 2 things I want you to pay attention to when completing these movements:
We are not talking about your training or running program but if you would like help from this perspective then Hanny has some amazing resources *here*.
We are talking about movement from a preparation perspective and there is one thing I want you to focus on - how well your tissues (muscle and fascia) “slide and glide”. How well do they move over and against each other and how well do they transmit the forces of running throughout the body.
We cover the idea and science of tissues “sliding and gliding” in the Hydration Mojo . Essentially, the better we can hydrate our tissues the better they can perform. And rather than empower you through words we have created the following videos for you to explore and feel for yourself.
These filmed movements are designed to target the 3 areas of the body that we want to increase mobility, the Ankles, Hips and Thoracic Spine. If we can obtain more efficient movement in these areas then our Knees, Lower Back and Neck can remain more stable, reducing our risk of pain, discomfort and possible running related injury.
Perform these movements as part of your warm-up, your morning routine or as a regular break from your desk or drive. There is no limit to how often or how much you do as they are designed in a way that can only benefit your body.
There are 2 things I want you to pay attention to when completing these movements:
- Keep the movements subtle. These are not static or dynamic stretches so only move within your movement bubble. As soon as you feel resistance anywhere in the body don’t move any further. That’s your body telling you where its limit is.
- Keep the movement rhythmic. You’ve all seen it. When someone moves well it looks effortless. This is rhythm and timing at its best and if you introduce this to your tissues in a controlled manner it will translate to better rhythm and timing when you hit the trail.
Please refer to five (5) filmed movements below "The Science"
The Science
To follow on from The Science behind Bound Hydration, our mobility, integrity and resilience is determined in large part by how well hydrated our fascia is. The web-like structure of fascia glides over itself on mucousy proteins called glycosaminoglycans (GAGs) and depending on their condition can “glue” together when Gel-Water is absent, or slide and glide with ease when hydrated. This gluing of layers can be felt via stiffness or tightness initially and if untreated can increase your risk of pain or injury.
Fascia is one of our richest sensory organs with between 6 to 10 times more nerve receptors than muscle and acts as an extension of our brain. These receptors seek, read and interpret the sensory stimulation of movement so that our body can best react and thrive in our activity. This proprioception (knowing where your body is in space) is crucial for maintaining efficient movement.
For trail runners this proprioception is even more crucial as with the ever changing terrain the body is constantly checking its centre of mass to ensure you don’t fall over and to use a very relatable injury, don’t roll an ankle.
Fascia that can slide and glide well allows for greater sensory awareness and transmission of force. Fascia that is “gluey” and dehydrated reduces sensory stimulation and alters the transmission of forces, leading to areas that get overloaded. A reduction in mobility of the Fibular Head against the Tibia is a prime example for runners where Ankle and ITB issues become more common.
While it all sounds very complex, the beauty of it all is that we can improve the quality of our fascial system through good hydration and purposeful movement. Movement that is multi-dimensional and compliments the multi-dimensional qualities of the fascia, that is subtle and rhythmical. We hope you enjoy these movements and feel the benefit of increasing your tissue’s “slide and glide”.
Fascia is one of our richest sensory organs with between 6 to 10 times more nerve receptors than muscle and acts as an extension of our brain. These receptors seek, read and interpret the sensory stimulation of movement so that our body can best react and thrive in our activity. This proprioception (knowing where your body is in space) is crucial for maintaining efficient movement.
For trail runners this proprioception is even more crucial as with the ever changing terrain the body is constantly checking its centre of mass to ensure you don’t fall over and to use a very relatable injury, don’t roll an ankle.
Fascia that can slide and glide well allows for greater sensory awareness and transmission of force. Fascia that is “gluey” and dehydrated reduces sensory stimulation and alters the transmission of forces, leading to areas that get overloaded. A reduction in mobility of the Fibular Head against the Tibia is a prime example for runners where Ankle and ITB issues become more common.
While it all sounds very complex, the beauty of it all is that we can improve the quality of our fascial system through good hydration and purposeful movement. Movement that is multi-dimensional and compliments the multi-dimensional qualities of the fascia, that is subtle and rhythmical. We hope you enjoy these movements and feel the benefit of increasing your tissue’s “slide and glide”.