Movement Retraining: Why It Matters and How to Get Started
Ever wondered why some people seem to move so easily and gracefully while others struggle with aches, pains, or feel “stiff”? That’s where movement retraining comes in. It’s a method that helps you teach your body to move more efficiently and safely, all by practicing the basics with focus and intention. If you’re aiming to feel stronger, prevent injuries, or simply move better in daily life, movement retraining could be the game-changer you’re looking for. Here’s a breakdown on what it is, why it’s helpful, and how to start!
What Is Movement Retraining?
At its core, movement retraining (or motor learning) is about teaching your brain and body to move in ways that are healthier and more effective. Think of it as creating “muscle memory” for your everyday movements—walking, lifting, reaching, squatting. Through consistent practice and attention, your body learns to move more smoothly and safely, reducing strain and injury over time.
Why Movement Retraining is Worth Your Time
Many of us have habits in how we move that aren’t ideal. Maybe we lift heavy objects using our backs instead of our legs, or we twist awkwardly when reaching for things. These patterns can put stress on our bodies, leading to discomfort or even injuries over time. Movement retraining allows us to reset these habits, practicing safer and more effective movements to protect our bodies for the long haul.
Core Connection
At the center of your every movement is your core. Is it engaging when and how it needs to? Movement patterns are largely controlled by your core.
Your core is made up of several muscles but the two main ones are the pelvic floor group and the transverse abdominis (TA). Engaging your pelvic floor and transverse abdominis (TA) during daily tasks can make a big difference in building core strength, reducing back pain, and supporting your body as you move. The pelvic floor and TA muscles are key parts of your deep core, helping to stabilize your spine and pelvis. When these muscles are activated, they work together to create a supportive “corset” for your torso, which can protect against strain and injury.
It takes diligence to learn how to “tune into” and feel the reflexive contraction of the pelvic floor muscles. Here are some pointers:
- Find the right muscles. To identify your pelvic floor muscles, imagine stopping urination in midstream. Did you feel that clench? Those are your pelvic floor muscles! Repeat this 5 times so that you feel the muscles contract voluntarily.
- Perfect your technique. Remember, the pelvic floor is a REFLEX. That means we need to be doing something for the muscles to engage involuntarily. I like to couple pelvic floor exercises with spine correction or “lengthening” exercises. Try this: sit up nice and tall in a chair. As you exhale, visualize your spine being lengthened upward. Now “tune into” the pelvic floor muscles by visualizing stopping just a teeny tiny drop of urine. On each exhale, “lengthen” your spine up and “tune into” your pelvic floor. Repeat four or five times in a row.
- Maintain your focus. For best results, on each exhale “lengthen” your spine and visualize stopping an even tiner drop of urine. Be careful not to tighten the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, maintain proper diaphragmatic breathing during the exercises.
- Practice with Diaphragmatic Breathing. Now practice engaging your pelvic floor while you do diaphragmatic breathing. Take a deep breath from your abdomen for 2 seconds. As you exhale through pursed lips, gently engage your pelvic floor. The exhale is 4 seconds long.
- Engage During Lifting
When you lift something—whether it’s a grocery bag, a laundry basket, or your child—try to activate pelvic floor first. Take a breath, engage your core as you exhale, then lift. This helps stabilize your body and prevents strain on your lower back. Once you’ve mastered the pelvic floor activation, you can work on transverse abdominis activation. - Support Yourself While Standing or Walking
You don’t need to hold a tight contraction constantly, but gentle activation of the TVA and pelvic floor while standing or walking can provide more support. This gentle engagement helps improve posture and keeps your spine aligned. - Practice While Sitting
Sitting offers a great chance to practice core engagement, especially if you’re at a desk or on the couch. Sit up straight, lightly engage your TVA and pelvic floor, and focus on good posture. Over time, this practice strengthens your core and keeps your back supported.
By incorporating pelvic floor and TA engagement into your daily movements, you’ll be actively building strength and stability, helping you move with ease and preventing unnecessary wear and tear on your body.
5 Tips for Movement Retraining
Ready to start building better habits? Here are some simple tips to keep in mind:
- Stay Mindful of Your Movements
A big part of movement retraining is being mindful. Pay attention to how you’re moving in everyday activities. Are you bending your knees when picking up objects? Are you engaging your core when lifting something heavy? Practicing these movements with purpose makes it easier for your body to remember them. - Practice in Short, Regular Sessions
You don’t need to spend hours at a time to improve your movements. Short, focused sessions—even just 5-10 minutes—are enough to practice key moves. This keeps you consistent without feeling overwhelmed and can make a big difference over time. - Use Visual and Tactile Cues
Visual cues, like watching a quick video of someone demonstrating a movement, or tactile cues, like feeling the muscles engage when you lift something properly, can help you learn faster. These cues guide your brain to understand the movement better and ensure you’re using the right muscles. - Bring It into Daily Tasks
Incorporate movement retraining into your daily life. For example, when you’re getting up from a chair, think about using your legs and core. If you’re reaching for something on a high shelf, stabilize with your core and focus on smooth, controlled movement. This everyday practice reinforces good habits and helps make healthy movement second nature. - Focus on Quality Over Quantity
It’s not about doing a lot of reps; it’s about doing each rep with good form. High-quality movements activate the right muscles, reduce the risk of injury, and create long-lasting habits that help you stay strong and agile.
Best Exercises for Movement Retraining
To get started, you don’t need complicated equipment or a fancy gym setup. In fact, some of the best exercises for movement retraining focus on the basics:
- Squats: Squats help train your body to lift properly, activating your legs and core. Start with bodyweight squats, focusing on keeping your chest lifted, your knees behind your toes, and your weight in your heels.
- Lunges: Lunges improve balance and leg strength. Practice stepping forward and lowering into a lunge, keeping your front knee aligned over your ankle. This move also helps strengthen your hip stabilizers, which are key for injury prevention.
- Bending (Hip Hinge): Learning to hinge at your hips instead of rounding your back is key for protecting your spine. Practice bending at the hips, sending your butt back as you lower your torso forward, as if you’re reaching to pick something up off the floor.
- Push-ups: Push-ups don’t just build arm strength—they help you engage your core and stabilize your shoulders. Start with modified push-ups on your knees if needed, keeping your core tight and lowering down slowly.
- Pulling (Rows): Rows help strengthen your back and improve posture. You can use a resistance band or even a water bottle for a simple row exercise, pulling toward your torso while squeezing your shoulder blades together.
- Twisting: Gentle twists help train your core to rotate safely, something we do all the time in daily life. Try seated twists by sitting upright, placing your hand on the opposite knee, and gently twisting your torso.
Wrapping Up
Movement retraining is all about helping your body move better, one day at a time. By focusing on quality, being mindful, and practicing regularly, you’ll create healthy movement habits that last. These simple tips and exercises can make a big impact on how you feel in everyday life, helping you stay strong, safe, and ready for whatever comes your way!
