The Beginner's Guide to Movement

In this beginner’s guide to movement you’ll learn what movement is, how we move, why it’s important, and how to awaken the mover within.

This guide brings together the most essential information about movement and will direct you to further articles and resources. I’ve tried to present everything you need to know to start moving better, even if you’re short on time.

What is movement?

Movement. Motion. Action. It’s an inherent quality of all living things. Human’s move to get from A to B, to feed ourselves, to protect ourselves and to express ourselves. We move independently, and we also move in groups.

According to Merriam-Webster, movement is the act or or process of moving; especially a change of place or position or posture. It is blood pumping through veins; eyes blinking; fingers typing on a keyboard; arms curling a dumbbell; a body tumbling through the air.

The practice of movement is an ancient one that allows us to cultivate our mind and body. It brings together various disciplines to develop focus, strength, power, endurance, mobility, balance, and co-ordination. Through movement, we can explore skills, styles, cultures and live life more fully.

How we move

Every move is controlled and co-ordinated by the brain and nervous system. When we move, the motor cortex of our brain sends an electrical signal through the spinal chord and peripheral nerves to the muscles, causing them to contract. The contracting muscle pulls on its tendon, which moves the attached bone.

Muscles contract (shorten) and relax (lengthen) in pairs of flexors and extensors. When a flexor contracts, it bends the limb at the joint and when the movement is complete, the flexor relaxes and the extensor contracts to straighten the limb.

Humans are capable of simple and complex movements. We can curl a dumbbell, press a barbell, walk, jog, sprint, jump, throw, crawl, climb, hang, and tumble. We also have the ability to follow set patterns, or to react and improvise.

Why is movement important?

We are built to move. Our very survival was dependant on our ability to hunt and gather for food, find fresh water, build shelter and reproduce. And while our lives are very different today, movement is still essential for work, health, fitness and quality of life.

Movement is important at every stage of life, from infancy, through adolescence, adulthood, and into old age. It impacts our growth, learning, relationships and sense of identity. Movement helps us to feel good, learn, interact, create, communicate, manage stress and navigate the world.

When we don’t move, our health and fitness decline in many ways. We loose muscle strength, endurance, balance, co-ordination, and energy. A lack of movement can also contribute to depression, heart disease, type 2 diabetes, several cancers, and obesity.

Life is motion and humans thrive when we stay in motion.

Basic movement patterns

The 7 basic movement patterns that we should all learn and practice often are:

Push. Exerting force on an object, or person to move it away from the body.
Pull. Exerting force on an object, or person to bring it closer to the body.
Squat. Crouching or sitting down with knees bent and butt close to heels.
Lunge. Stepping forward with one leg and bending at the knee to lower the torso closer to the ground.
Hinge. Bending forward at the hip with spine remaining in a relatively neutral position.
Rotation. Twisting at the core, or centreline of the body.
Gait. Walking, jogging, running, or moving on foot.

These patterns are the building blocks of movement and utilise all the major muscle groups. Some call them primal patterns, or functional patterns and they are essential for sports, martial arts, dance, adventure, and life.

When we strengthen these basic patterns, we open the doors to a wide range of movement skills.

How to start a movement practice

If you’re new to movement, or want to get back on the horse after a long time off, here’s how to get started:

1. Just move. Don’t think too much about it, just start moving your body in any way you like.

2. Be consistent. Once you’ve tuned into your body and feel yourself wanting to move more, try to be consistent with it and move frequently throughout the day.

3. Choose a skill. Choose one skill, or quality you’d like to develop (eg. a headstand) and practice it daily. 2-3 minutes is enough to build momentum.

4. Set goals and challenges. Now’s the time to set a goal and fine-tune your practice. What do you want to accomplish? And When?

5. Keep a movement journal. Re-enforce the habit with a movement journal. Take note of your practice and the progress your are making.

Follow the link for more detail on How to Start a Movement Practice.

Three lessons on movement

Many great researchers, writers, coaches and athletes have shared their wisdom with the world. Here are three important lessons from movement pioneers:

“Movement is life. Life is a process. Improve the quality of the process and you improve the quality of life itself.” said Moshe Feldenkrais, founder of the Feldenkrais Method of somatic eduction. He believed that gentle movement and directed attention can promote new and more effective ways of moving, and in turn help you to live your life more fully, efficiently, and comfortably.

“Change happens through movement and movement heals.” said Joseph Pilates. His world-renowned method of exercise (developed in the early 20th century) emphasises controlled movements that enhance your balance, core strength, mobility, flexibility, and even mood.

“The body will become better at whatever you do, or don’t do. If you don’t move, your body will make you better at not moving. If you move, your body will allow more movement.” said Ido Portal, the Israeli mover, coach and founder of Movement Culture. Use it or lose it, is a principle that he emphasises often.

You can also check out Movement Quotes to Inspire your Practice.