Mind-Muscle Connection: Video presentation by Kia Turner – Physiotherapist
Mind-Muscle connection is all about slowing down the movement, focusing on the working muscle, not lifting more than we’re able to but rather focusing on form, thinking about and actually feeling that muscle contract.
When thinking about ‘Muscle Awareness and Recognition’ work backwards. Think about what movement the muscle performs. As an example lets look at the hamstrings.
Isometrically contract the hamstrings for example with a Nordic curl. While you’re isometrically performing the movement use as much tactile stimulus as you can. Really focus on how it feels to isolate that muscle. Keeping in mind that muscles never work 100% in isolation.
Directly following this isometric activation of the desired muscle perform either the
1) weighted or 2) functional movement.
For weighted it might be a deadlift focusing on the eccentric component. For an unweighted functional movement, use visual imagery, tap the back of the leg and think “strong”.
The European Journal of Applied Physiology carried out an experimental study using electrodes to measure muscle activity (Calatayud et al., 2015). It was found that muscle activity improved up to 60% by applying the principles of Muscle Awareness.
According to the National Strength and Conditioning Association, attentional focus is an important aspect of motor learning and its use has important implications with regards to muscle activation.
This vlog will discuss the two primary types of attentional focuses that have been identified in research, and provide the listener with practical tips to apply these research findings to their current workout.