An Introduction to Movement Lineages
The chronic stresses of our environment on our musculoskeletal system, our abilities to maintain, control or even recognize accurate kinetics falters over time. Under the influence of disuse or overuse we develop dysfunctional patterns (maladaptation). As we lose the ability to maintain neutral kinetic patterns, a host of aberrant musculoskeletal conditions more likely become the default.
When movement patterns are even slightly altered, athletic performance is going to be altered obviously. Less considered is the longevity of pain-free function for everyday folks. Moderate levels of dysfunction in your youth will go unnoticed. As you age the patterns progress and harden, and the body’s ability to regenerate decreases and eventually wear and tear shows up in the form of limited function and pain.
The answer is to correct static postural and dynamic movement patterns, and restore tissue strength and elasticity. These are the keys to overcoming musculoskeletal pain in chronic conditions like tendonitis, bursitis, and the general category of musculoskeletal pain commonly labeled Repetitive Stress Injury (RSI).
Movement lineages are exercise progressions of uni-planar movement patterns. A movement lineage progresses from a subtle, barely visible motion, up to a 100% controlled, complete movement involving multiple joints. This concept of lineage and progression is important at Dynamic Balance; it is impossible to build an accurate large movement on top of a flawed lesser movement. These are “elemental” movements, for in combination, they are the basis of all movement. They are the planes of motion that we experience everyday: forward, backward, sideways, and rotation. They can be viewed on a macro scale, i.e. whole body movement, or on a micro level, i.e. how one plants their big toe.
The initial conversation here at Dynamic Balance concerns itself with whole body uni-planar movements and progresses into more complex hybrid patterns as the participant gains strength and capacity. Where necessary, the program digresses into segmental micro-movements to correct specific maladaptations.
The Dynamic Balance movement lineages are an integral part of the Dynamic Balance concept of linear progression. They are part of a system designed to provide understanding of foundation control, and guide kinetic progression from first point-of-fault into full competency. Mastering the simple before attempting the complex allows aggressive dynamic-movement patterns to quickly reach the level required by a person’s lifestyle, level of function, and training goals.
The Foundation Five movement lineage patterns are one gateway to such control. Be they day-trader, advanced athlete, or someone recovering from trauma, each step in a lineage expects that they have gained competence in the previous step. The patient’s physical lifestyle dictates how far up this scale they need to climb. For example, a non-athletic office worker’s kinetic hygiene needs will be well served at a much lower level, while a top athlete or construction laborer would need to train near the top of the capacity progression scale.
The Dynamic Balance system begins with the F5 Lineage patterns. These whole-body movements, if performed diligently, will help correct maladaptive reflex patterns and reinitiate the body’s primitive and kinetically functional posture (Primal Reflex Pattern, PRP). These particular five movements have been chosen based on 20 years of experience. They are the movements that will challenge an athlete but not overwhelm someone new to exercise. All movements in the progression of lesser difficulty are considered remedial or rehabilitative. More difficult advanced movements are considered recreational or athletic within the DB Physical Capacity Progression Scale.
Success is not measured in power and strength but in one’s ability to improve upon an imperfect starting point. The goal of the Foundation Five is not to “get buff, washboard abs”; though it will create them if one dedicates themselves to these movements. The priority of the F5 is to correct inefficient, often destructive, aberrant domesticated movement patterns. By taking the time to create an effortless neutral movement pattern, we lessen aberrant patterns by default. This is not the same as coaching a movement “opposite” to the aberrant pattern, as that is also aberrant at the other end of the scale. It is true that some individuals with hardened patterns or poor physical awareness may need to visit the opposing movement pattern to become aware of both ends of the scale, yet the bulk of the training time should be focused at achieving a balanced neutral position, with regard to strength, range of motion, and symmetry.