In the pursuit of an active lifestyle or the adoption of a new exercise regimen, it is essential to recognize that any change in movement requires more than just physical adaptation. Both the body and the mind need to undergo a proper neurological adaptation. In this post, I will delve into the importance of finding the correct sequence of preparation, muscle firing, breath control, and movement sequencing to minimize the risk of injury and build resilience. Drawing from over two decades of experience in chiropractic practice and rehabilitation settings, I will explore a comprehensive approach to optimizing movement efficiency, reducing inflammation, and enhancing overall well-being.
B.B.R.C.: Breath/Bracing/Range/Control
The Foundation of Optimal Movement
Over the years I have developed a vital framework for my clients to follow when preparing for a new activity or altering movement patterns and it is encapsulated in the acronym B.B.R.C. This sequence of four steps lays the groundwork for a safe and effective transition into any new activity or sport that requires a new way to move.
1)Breathing:
Becoming Aware
Breathing is the first step, and its significance cannot be overstated. Not only does it supply oxygen, the life force, to our bodies, but it also serves as a powerful tool for self-awareness. By consciously controlling our breath, we can regulate our mental and physical states. Neglecting this aspect can lead to anxious and erratic breathing patterns, triggering symptoms and sympathetic responses. Mastering breath control is the initial milestone on the path to optimal movement.
2) Bracing:
Building Core Stability
While most people associate core muscles with the visible abs, the diaphragm holds a position of utmost importance. The diaphragm is not only responsible for breathing but also acts as a crucial core muscle. Core stability, which precedes flexibility, is the foundation of our axial skeleton, our body's center. By activating and sequencing the muscles that support this central structure, we create a pressurized support system that preserves stability during movements, reducing the risk of injury.
3) Range of Motion:
Embracing Natural Mobility
Opening up the range of motion in our joints is the third step towards optimal movement. Our bodies possess natural ranges within each joint, and by striving to achieve and maintain these ranges, we unlock our full potential. A combination of stretching, self-care techniques, and professional assistance can help enhance range of motion and rehabilitate tired and inflamed joints and tissues. Emphasizing joint mobility fosters fluidity and grace in our movements.
4) Control:
Mastering Movement
Having established range of motion, it is crucial to develop control over our joints. This entails not only being within the appropriate range but also possessing the ability to move purposefully and mindfully. By employing the correct muscles and engaging the core, we ensure that our movements are executed efficiently. Starting with bodyweight exercises and gradually progressing to more complex movements, we cultivate mastery over our bodies.
Building Upon the Foundation
Once we have laid a solid foundation through the B.B.R.C. framework, we can confidently advance towards building strength and cardiovascular endurance. Boot camps, high-intensity interval training, and other challenging workouts can be incorporated into our routines. However, it is important to remember that these elements should only be introduced once the foundation has been established. By following this systematic approach, we minimize the risk of injury, enhance resilience, and optimize our overall performance.
Embarking on a new exercise program or adopting a different movement pattern requires a thoughtful and systematic approach. The B.B.R.C. framework of breath, bracing, range of motion, and control provides a roadmap to prepare the body and mind for optimal movement. By focusing on these foundational elements, we lay the groundwork for injury prevention, increased strength, enhanced cardiovascular endurance, and improved overall well-being. Remember, before you sprint, ensure you can walk. Be well:)
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