10 ways to move better.

Everyone wants to move better.

More mobility enhances performance, allows us to live longer, and can prevent injury.

But simply stretching or doing some “accessory work” from time-to-time isn’t enough. We should always be thinking about ways to become more efficient with our movement practice.

Today’s newsletter discusses 12 ways to move better. 12 concepts that you should reflect on and consider implementing into your own movement and training routine.

Do that, and you’ll tap into new ways of moving you’ve dreamed of before.

Let’s get into it.

1. Make your movement meaningful!

   Even elite athletes don’t prioritize mobility and keeping their bodies healthy is their job!

   Why? Well, they don’t make movement meaningful. If it’s difficult to see the application of how improving their movement efficiency can translate to better performance (or whatever the goal is), then the movement practice won’t be adhered to.

   Furthermore, there will no joy! The thing about moving better is that it only happens with a consistent practice. A daily commitment to doing the things necessary over and over again. If that movement isn’t meaningful and goals aren’t clearly define, the consistency will fall off.

   A 74-year-old grandman of 5 will be focus on moving better if she realizes the impact it will have on her ability to be a fun grandma.

   

   When movement is meaningful, it’s more fun, it’s easy to stay committed, and as a result. the mobility gainz will come much quicker and reliably.

2. Passive first, active second.

   Flexibility, or passive range of motion, should be a focus before focusing on mobility. I wrote about improving flexibility here. Check it out if you haven’t ready it before.

   Sure, flexibility and mobility (active range of motion) essentially form movement when combined together and can be improved in tandem.

   However, flexibility is essentially our “window” for how much range of motion we can have. It’s out potential for maximum movement efficiency. Without flexibility, improving mobility becomes much more difficult.

   When in doubt, aim to improve flexibility first. Here’s how.

3. Fire up your respiratory system.

   Just as you warm up and stretch your muscles before exercising, I recommend you do the same for your respiratory muscles. The diaphragm is the most important muscle involved in breathing, along with the intercostals, and a proper warm-up allows them to fully contribute to efficient breathing and fueling of your system.

   No good warm-up is complete without a focused approach that incoporates some focused breathwork.

   By massaging, stretching, and warming up your diaphragm and intercostals, you’ll not only enhance their flexibility and reduce the risk of strain or injury but also improve their overall function.

   “If you can’t breathe, you don’t know thy position.”

   

   Breathwork is the foundation for healthy movement, and if you can’t breathe in a given position, you haven’t mastered it. Let that be a reminder.

4. Stay hydrated.

   Water is the oil that keeps our body, joints, and soft tissue lubricated and moving efficiently.

   And taying hydrated is especially important if you are recovering from an injury. Optimal hydration helps to reduce inflammation and swelling after an injury, brings increased blood flow and delivery of nutrients to the injured area, and aids in the removal of waste products.

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   You may also find joint pain is more prevalent when you are dehydrated. Up to 80 percent of joint cartilage consists of water, providing a cushion to prevent bones from coming in contact with one another. Synovial joints like your knees, hips, shoulders, or elbows have joint capsules filled with thick synovial fluid. When adequately hydrated, the gel-like liquid provides nutrients, shock absorption, and reduced friction, enabling smooth motion and joint mobility. Think of water as your body’s partner in the crucial stages of healing soft tissue injuries and the cushion that protects your joints from chronic pain and damage.

5. Learn to love walking.

   Walking is so underrated. It burns calories, has a ton of cardiovascular benefits, and allows us to see the world outside of the confines of our home or office.

   We should aim for at least 7.5K steps a day. That’s the minimum. 10K is better. And 12.5K steps per day on average is world-class.

There are a few types of walks I like in particular:

• Nose-breathing walk - this walks allows you to work on your CO2 tolerance as you get your daily steps in. It can be done for any duration of time.

• Ruck - you can use a vest, or some weight in a backpack and go for a walk. Simple as that. There’s a ton of value in rucking. It builds functional strength. After all, humans are designed to carry things. It strengthens your spine and core. Plus, it builds fitness and burns a ton of calories. Sounds good to me.

• Gratitude walk - no phone, no distractions, and ideally, no one else with you. Just you and your thoughts, reflecting on what you’re grateful for. I try and do this at least once a week and I always feel incredible afterwards.

6. Go “zero drop” when you can.

Flat “zero drop” shoes, where the toes and heel are an equal distance from the ground, should be your every day shoe of choice. You should also go barefoot as much as possible. Our feet were likely supposed to interface directly with the ground.

Shoes with higher heels can shorten our Achilles tendons and soft tissue and severely limited ROM. No bueno.

Barefoot if possible, zero drop if not. I wear Vans for this reason. They can be used for hiking in a pinch, worn to a business meeting, or my go-to workout shoe of choice.

Altras are a great zero drop running shoe option.

But while zero drop is a great general recommendation, don’t be swayed by shoe advertising into believing it’s ALWAYS the superior option. Do a little research and testing your footwear when you can to see how it feels before committing to buying it.

7. Be creative with movement substitutions.

Pain is one of the biggest, if not the biggest, limiters of movement. Muscle spasms, hypersensitivity, or tissue strain are all examples of pains that can drastically limit range of motion.

But there’s one simple tactic for pain to keep in mind - use a close cousin of the movement that injured you. Here’s why.

Movement and pain get mapped. If you experience pain during a given movement for a month, for instance, it’s a chronic pain condition. Your brain starts to map the pain pathway with the movement motor pathway. and those become conjoined. The brain starts to remember the movement that created pain (got you injured), and even if there is no trauam, every time you move that particular way, you still get the pain sensation.

So, one of the best ways to to get out of chronic pain is to give the body a reboot and learn a new motor program instead.

Examples:

• Substitute a back squat for a front squat.

• Suitcase deadlift with a dumbbell or kettlebell rather than using a barbell.

• Perform an entire session in kneeling or half kneeling positions rather than being on your feet.

Being creative and exploring some different movement variations can give the body a fresh breath of air. Result - feel great and move well.

8. Move While Idle (MWI)

Move While Idle (MWI) is a lifestyle concept I came up with that encourages incorporating physical movement and mobility exercises into everyday moments of inactivity.

Instead of remaining sedentary during activities like watching TV, attending a child's sports game, or waiting in a car, MWI advocates for making the most of these idle times by engaging in exercises or stretches.

MWI is built on the principle of maximizing every moment for physical well-being and personal development. By transforming typically passive activities into opportunities for movement, individuals can improve their overall health, flexibility, and fitness without requiring additional time dedicated solely to exercise.

Key Principles of MWI:

• Integration: Seamlessly incorporate movement into routine activities. For example, doing yoga stretches while watching TV or performing leg lifts and stretches during a child's baseball game.

• Consistency: Make MWI a regular habit. Small, consistent movements throughout the day can accumulate into significant health benefits over time.

• Accessibility: Utilize simple, no-equipment exercises that can be done anywhere. This approach ensures that MWI is practical and easy to adopt regardless of location or circumstance.

• Mindfulness: Stay aware of opportunities to move. Recognizing idle moments and choosing to be active can lead to a more mindful and health-conscious lifestyle.

  9. Breathe deeply and focus on long exhales.

Sensing a theme here yet? Breathing is paramount to movement.

Deep breathing and focusing on long exhales in particular can significantly enhance movement and mobility. As we discussed earlier, engaging the diaphragm through deep breaths stabilizes the core, which is essential for maintaining proper posture and alignment during physical activities. This stability reduces the risk of injury and allows for more efficient movement.

Deep breathing increases oxygen supply to muscles, improving their function and recovery. For example, in yoga, deep breaths help stretch and relax tight muscles, enhancing the range of motion in poses like downward dog. Long exhales activate the parasympathetic nervous system, promoting relaxation and reducing muscle tension. This relaxation allows for more free and less resistant movement, such as achieving a deeper squat by relaxing the hip flexors and lower back muscles.

Incorporating these breathing techniques into daily routines can improve overall body awareness, helping identify and address areas of tightness or imbalance. For instance, consciously relaxing tense shoulders through deep breaths can enhance shoulder mobility over time.

Overall, deep breathing and long exhales are powerful tools for better movement and mobility, promoting muscle relaxation, increasing oxygen supply, and improving body awareness. These techniques help you move more freely and efficiently, whether in yoga, weightlifting, or daily activities

10. Create rotation within your joints.

    Creating rotation in your joints, through exercises like Controlled Articular Rotations (CARs), can significantly improve movement and mobility. CARs involve controlled, circular movements that take a joint through its full range of motion, helping to lubricate the joint with synovial fluid and maintain healthy cartilage.

    

    This increased lubrication reduces friction, which can help prevent injuries and improve overall joint health. Additionally, CARs can correct movement imbalances, enhance muscle control, and support long-term joint health, especially as we age.

Thanks always for taking the time to read this.

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Talk soon,

Ryan