The Gospel of Stability: Relearning How to Move to Prevent Injury
The Key Role of Stability in Physical Fitness
Stability is integral to maintaining physical activity as we age, and lack of it is often why older individuals stop exercising due to injuries. Peter Attia experienced a major back injury in his twenties, which highlighted the importance of stability. Understanding and training stability is critical to extend the capacity for physical activity into older age, thus avoiding the typical decline seen in later years.
The Concept of Stability
Stability isn't just about having strong core muscles; it's about the subconscious ability to control movement and force. It is foundational for movement and helps prevent injuries that could limit physical functions as one ages. Training stability involves learning and maintaining the proper movement patterns we developed naturally as children.
The Importance of Neuromuscular Control
Dynamic Neuromuscular Stabilization (DNS) is based on movements natural to young children, suggesting that the progression from crawling to walking sets up lifelong patterns of movement. Adults often lose these patterns, leading to instability and injury. The focus is on retraining the body and brain to these early, optimal movement patterns, improving both stability and the risk of injury.
Breathing and Stability
Proper breathing is crucial not just for respiratory health but for physical stability and movement. It affects motor control and the ability to stabilize the spine during activities, influencing overall susceptibility to injury. Training involves focusing on expanding the rib cage and breathing deeply to promote intra-abdominal pressure, a key element in protecting the spine and improving stability.
Exercises for Stability
Stability is enhanced through specific exercises that help realign and strengthen movement patterns:
- Toe Yoga: Improves dexterity and strength of toes, key for balance and effective movement.
- Segmental Cat/Cow: Develops proprioceptive awareness of the spine, aiding in safe movement.
- Scapular CARs: Enhances shoulder blade control and stability, critical due to the shoulder's complexity and susceptibility to injury.
Stability exercises are essential, even preceding more strenuous physical training, because they lay a foundational capability to prevent injury and maintain fitness throughout life.
Recovery and Relearning Movement
Attia's journey through stability training, after a significant injury, involved relearning basic movements under guidance, focusing on the correct form and neuromuscular control. This retraining encapsulated both physical rehabilitation and a shift in understanding of how stability plays into overall fitness and longevity.
Patient Example: Barry
Barry, an 80-year-old client, reflected on the typical narrative of decline due to a lack of physical activity and the onset of pain and limited mobility. Under guided stability training, he focused on exercises that began with basic movements and progressed to more complex tasks, rebuilding his physical capacity. Key activities included balance exercises, strength training, and functional movements like the "Barry Get-Up," important for day-to-day activities and maintaining independence.
Conclusion
Stability training is about more than just preventing or recovering from injuries; it's about enhancing the quality of life, extending independence, and maintaining physical capabilities well into later life. Stability exercises help bridge the gap between what the body can do and what it should be able to accomplish at any age, supporting a strong and active lifestyle as one ages.