Think about all the movements you do, throughout the day, do all of them look the same? Do you bend exactly the same way every time you have to pick something from the floor, or do you reach completely the same way to pick something up from the table?
Most surely not, all the movements that we do all around the day differ, though the goal might be the same for most, the movement pattern varies, so why are we so hyper-fixated on the form when we exercise? Although sometimes a banana might appear rotten on the outside, it is still deliciously sweet on the inside, something similar can happen with movement, pictures can be deceptive!
What makes more sense? Adding variability to our movements which would provide us with a range of alternatives in face of stress, fatigue, pain or just doing the same thing day in and out. What do you think is more “functional” and prepares us more for daily life?
Variability isn’t negative but necessary for normal function.
Using a classic example, Nikolai Bernstein, a pioneer in motor control and motor learning during the 1920s, studied the movement of blacksmiths at Moscow's Central Institute of Labor. Using innovative cyclographic photography techniques, he captured and analyzed the intricate motions involved in cutting metal with a chisel and hammer. He found that the most accurate blacksmiths were also the most variable in their arm movements. In other words, the best blacksmiths found many different ways to arrive consistently at the same hitting spot.
Bernstein's study highlighted the critical role of variability in motor control and learning, suggesting that variability is not just a byproduct of learning but a necessary component. It demonstrated that high variability in motor movements could lead to more effective and accurate performance. Repetition without repetition.
Here is an extract from The co-ordination and regulation of movements where Bernstein applies lessons from his research on motor habits to understanding what it means to practice: “The process of practice towards the achievement of new motor habits essentially consists in the gradual success of a search for optimal motor solutions to the appropriate problems. Because of this, practice, when properly undertaken, does not consist in repeating the means of a solution of a motor problem time after time, but in the process of solving this problem again and again by techniques which we changed and perfected from repetition to repetition. It is already apparent here that, in many cases, ‘practice is a particular type of repetition without repetition’ and that motor training if this position is ignored, is merely mechanical repetition by rote, a method which has been discredited in pedagogy for some time."
Furthermore, entropy described as a state of disorder/randomness/uncertainty, is a part of life, then why is it not considered while moving? Variability in movement and entropy can be seen similarly as both concepts capture the amount of randomness and unpredictability in a system. This increased randomness also means that the system is capable of responding to a wider range of situations and stimuli, reflecting a system's capacity for adaptation and flexibility.
For example, a person with a high degree of movement variability is better equipped to adapt to changes in their environment, such as uneven terrain or unexpected obstacles. They are able to adjust their movements to maintain balance and avoid injury. In contrast, a person with low movement variability may struggle in these situations and be more prone to falls or other accidents.
So what do you think is better? Squatting perfectly every time, with your legs hip distance apart, trunk upright, knees facing outwards and just reaching a dept parallel to the ground or squatting with a slight valgus if it allows you to lift more weight, getting you stronger, with variable depth if it means you can reach all places like under the table or with the trunk in slight flexion (bent) that would let you lift your toddler from the ground?
One of the purposes of exercising is to prepare you beforehand to face the ambiguity of life, checking off one stressor of the big list of life stressors and hence making life easier. Like, walking 5 km every day would prepare you to go for that long walk with your friends to explore the city over your vacation. And adding variations(environment, speed, duration, position, stride etc) to what you’re already doing already will help you fearlessly find a way most of the time.
Interestingly, it is seen that children who specialize in a single sport early on in life are prone to more injuries, on the other hand, children involved in multiple sports at an early stage perform better later in life.
Early sport specialization (ESS) has been defined as intensive training or competition in organized sport by prepubescent children (12 years of age) for more than 8 months per year, with a focus on a single sport to the exclusion of other sports and free play. It has been proposed in the literature and lay press that a lack of diversified activity in youth leads to overuse injury, psychological fatigue, and burnout. ESS may not be necessary for elite athletic achievement, and the contrary has been proposed that early sports diversification leads to superior results.
Not only can the effect of ESS be seen physically in terms of overtraining, but many studies have outlined the psychological and social risks of ESS as well, which may lead to social isolation because of less exposure to peers outside of their given activity, starting a chain of consequences. So not only can variability help you perform better, it can also improve your mental health by keeping things fun and interesting.
Not so surprisingly, Tennis legend, Roger Fedred, credits his hand-eye coordination to a wide range of sports he used to play as a kid, including badminton and basketball!
In closing, Don't be afraid of variability or movements that don't look generic. Our movements are naturally diverse, not only because of the task being performed but also due to our unique anatomical structures. Natural movement is effortless and fearless, and we don't consciously think about how our bodies and limbs will be positioned before doing an everyday task. There is no one "right" way to move, only movement we are prepared for or not. Challenge yourself, you get what you train for. Be plastic!
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Disclaimer: This blog is for educational purposes only.
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