Connecting Your Mind to Your Muscles
One of the best things I did when I first started working out was put a large focus on building body awareness.
Baseline, I am an awkward individual. Like, very, very awkward. I’ve accepted it - it’s who I am.
Add in MS and wow - the microscopic bit of body awareness I had is long fucking gone.
Working out made that abundantly clear. I was clumsy, couldn’t balance that well. I didn’t have a lot of body control, which is a problem if you are trying to move. It puts you at risk for improper movement patterns and injury.
No thank you.
When I first started exercising, my trainer focused heavily on building body awareness and using the right muscles and the right time. One way we worked on this was through activation exercises.
They were a game changer b/c they helped my balance, coordination and mobility. Now, as a trainer myself, I know why.
Here’s the deal…
And just bear with me for a minute, as I briefly explain the science behind it - Motor neurons are neurons that pass from the central nervous system toward a muscle and conduct the impulse necessary to generate movement. You have a shitload of these in your body. The thing is, is that they are all or nothing. Meaning they are going to fire and generate movement or they won’t.
Pretend you do the same movement (like walking) over and over again for years, that pathway of motor neurons is frequently used so your brain knows this pathway well. It knows how to fire down it like a pro, which results in a smooth movement.
Now, say you want to learn how to skip. Doing so requires a different motor neuron pathway and type of coordination than walking. This pathway hasn’t been used in awhile (if ever) so its dusty af. When you try skipping but look like a jerky baby deer b/c you brain isn’t used to firing motor neurons to control your body in that way. Without muscle memory or that connection, it doesn’t know which muscles to activate to make it the most efficient and seamless skip you’ve ever seen. Activation exercises bridge this gap.
For all the MS warriors, as you know, MS specifically fucks with the ability of your brain to coordinate movement. So, even if you have been walking forever, MS can interrupt those pathways and the signal won’t get from your brain to your muscle. This will result in it being a struggle to walk like you used to. You may experience this daily (like me) or during a relapse.
BUT, there is a solution - whether you have MS or are trying to learn a new movement pattern or strengthen a current movement pattern, activation exercises are the answer.
They brush the dust off of those unused or damaged pathways and help you restore your mind - muscle connection.
WTF is an Activation Exercise?
Activation exercises are small, isolated movements used to wake up your muscles before movement. The more you do them, the more you will feel your muscles and the better you will be able to control your body during exercise and most importantly, during life.
These exercises can be done on their own or right before (or even during) your workout. Since they are less complicated and isolated movements, you can really focus on engaging the necessary muscle. Think, engaging your glute muscles in a bridge to wake your butt up. This aids in muscle recruitment patterns during more complicated exercises like a squat. So now you can feel your glute muscles working that squat, where normally you wouldn’t and your quads would be overcompensating. Using the right muscles at the right time means less muscle imbalances and more strength. Yay!
How to do activation exercises
I have a few favorite ones that I do before I workout that serve to wake up the muscles I am targeting during the workout (like glutes for squats). Sometimes I even do them during the day for a quick movement break. If you want to give it a whirl, try the ones I listed below.
** It’s important that you listen to your body while doing these. You know your body better than anyone else, so try them at your own discretion and stop if something doesn’t feel right. These examples have suggested hold times and reps - like the exercises as a whole, these are merely suggestions. **
While doing the exercise I normally try to tap the muscle I am trying to activate. I find this helps wake the muscle tf up. Also, being able to actually feel the muscle engage strengthened the connection between it and my mind more.
Okay, check out the examples and try the modifications too. And if you try them, let me know what you think! :)
Examples of Activation Exercises
Glutes
Standing Squeeze - 2 reps x 30 sec hold with 30-60 sec rest in between reps
This one is super basic. All you do is stand up and then squeeze your butt cheeks together (up and in) for up to 30 seconds. Rest 30-60 secs and repeat one more time (if desired). It’s not going to look cute, but it is a great way to wake up and isolate your ass.
Glute Bridge (isometric hold) - 5 reps x 5-10 sec hold with 30-60 sec rest in between reps
You should feel this in your butt - if you feel it in the back of your thigh, move your heels closer to your butt.
Lie on your back with your knees bent and your feet on the floor, hip distance apart.
Squeeze your glutes until you feel them engage and push slowly through your feet, scooping your pelvis to lift your butt straight up. Don’t overextend and arch your back - you want a straight line from your knees to your waist.
Hold for up to 30 seconds. No pressure to do 30 seconds. - you can do 5 seconds, 5 reps of 5 seconds each, or whatever you want. Note: make your your knees are pointed straight, not turning in or out during the movement and hold.
To lower, pretend your spine is a string of pearls and slowly lay it down bead by bead (or vertebra by vertebra) starting with your upper back then moving to your mid and lower back, ending with your hips.
Rest for at least 30-60 seconds between reps if you are going to repeat the movement.
Chest
Push-Up (isometric hold) - 2 reps x 5-60 sec hold with 30-60 sec rest in between reps
** To modify - Instead of putting your hands on the floor, start with putting your hands on a wall and push against that. If that is too easy, lower your hands to a counter, chair or bench (just make sure it is not going to slide!!). Want more? Try a standard push-up position with your hands on the ground and lower your knees to the ground too. **
Regardless if you are using a wall, counter, chair, bench or the ground, straighten your arms and place your hands slightly wider than your shoulders. Keep the rest of your body in a plank position (straight as a board, no lifting your butt up) on the balls of your feet. If you can’t maintain a straight plank, try a different modification.
Bend your elbows slightly out to the side (think 45 degrees) while lowering your body. Squeeze your glutes and abs to protect your lower back.
Stop once you are halfway down and your elbows are bent at 90 degree angles.
Hold for 5—60 seconds, focusing on feeling your chest activate. Note: if you feel this in your shoulders, bring your hands closer together.
To come out, push yourself upright. Maintain squeeze in abs and glutes to stay straight while rising. Do not arch your back. If you feel the need to do so, drop to your knees and then raise up.
Repeat if desired, resting for 30-60 seconds between reps.
Push-Up Isometric Hold
Quads
Wall Squat (isometric hold) - 2-5 reps x 5-15 sec hold with 30-60 sec rest in between reps
** This exercise can be done with or without the exercise ball. **
If doing without an exercise ball, stand about a foot away from the wall (with your back to the wall). If doing with an exercise ball, Place the ball between the wall and your lower-mid back. In both cases, stand upright with your feet facing forward and about hip distance apart. You can also slightly turn out your toes if that’s more comfortable.
Lean back so your back and shoulders are flat against the ball or wall.
While keeping your torso upright, slowly bend your knees and lower down, keeping your back/shoulders touching the wall/ball at all times. Note: as you lower make sure your knees stay in line with your toes.
Pause when your thighs are parallel with the floor (or close as close to parallel as possible) and hold for 5-15 seconds. You should primarily feel this in your quads.
To raise back up, push through your heels and return to standing. Rest 30-60 seconds.
Repeat up to 5 times.
Abs
Plank - 2-5 reps x 10-15 sec hold with 30-60 sec rest in between reps
** To modify - Instead of putting elbows on the floor, straighten your arms and place your hands on the floor and lower your knees to the ground. You can add a cushion or padding under your knees (just make sure you don’t slide). If that is too easy, lower your hands to a counter, chair or bench (just make sure it is not going to slide!!). To make it easier on your knees, stand upright and have your arms straight out and push into the wall instead, similar to the push-up modification. **
Lie face down on a mat (or stand facing a wall).
Place your hands shoulder width distance apart and standing on the balls of your feet (or on your knees) hold your body in a plank form. It should be a straight line from your head to your ankles.
Tuck your pelvis to engage your abs and ensure your butt isn’t lifting up. Note: If you need to arch your lower back or lift your butt up, pick a different modification.
Feel your abs engage and hold for 10-15 seconds.
Rest for 30-60 seconds.
Repeat up to 5 times.
I hope you enjoy and as always, let me know if you have any comments, questions or feedback! :)
