Some time ago in physical therapy school, it was mentioned, in passing, that there were studies out there that concluded that people could gain strength in their muscles by merely thinking about it.
Yes, couch dweller eating potato skins topped with bacon, I am talking to you.
This was revisited recently in a continuing education course I was in where I was asked to demonstrate to the class some exercise which, after careful review of photos in the manual, I concluded that I'd need hefty assistance to complete. So, I walk my happy healthy butt up there and (with said assistance) I do it, accept my standing ovation and return to my seat.
Now I am at home, thinking that there is just NO WAY I can repeat my performance without any help. Sure enough, I was right.
I sat on it for a couple days, re-working in my mind how I did it before, what my body was doing and where the strength was coming from.
Three days later, I can do it, without assistance, although not perfect, but hey, I'll take 60% over nada any day of the week!!
So I thought, hmm...pull-ups!...and I'm happy to announce that I OWN pull-ups now!
The mental process involved in visualization and planning mimics that which occurs prior to the activation of any muscle. Thus this mental practice helps us to increase the amount of input to the muscle and therefore, increases our strength.
My thoughts:
If it works for strengthening, then why can't it work for motor planning? Mental preparation for any exercise should and can make you more prepared to physically accept that exercise. Intelligent Movement I call it.
Try this with bridging or push-ups.
- Bridging (click on link for full description of exercise)
As you are lowering yourself back down to the ground, visualize each vertebrae sliding past the one below it to reach the ground. This will allow you to better achieve spinal articulation. - Push-ups
While holding yourself in the plank position (prior to lowering your torso to the ground) visualize your shoulder blades sliding down your back to allow your arms to rotate in their socket and lower you to the ground.
This theory can of course be applied to many walks of life. When have you used it to achieve your goals?
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10 comments:
ALWAYS.
DAILY.
you know I love and agree with this :)
I find I still use it in exercise but almost MORE in other areas of my life.
I have to report the reverse of success. When I was first starting yoga I would look at pictures of poses and think of exactly where my muscles needed to go, and then go "Huh?" when they didn't.
On the other hand, I'm pretty sure my ability to pick up dogs that other people at my fitness level find too heavy is supported by just that mental extra: "Dog. Goes. There."
Mary Anne in Kentucky
(yay! the comment form loaded!)
We used to use visualization with skiing - think of the perfect run down the hill.
I used mental tricks to keep energy up during cardio and recently talked myself into graduating from girly pushups. So, I guess it does work. :)
I shall go try again with strength training now with my most difficult sets.
Ah, there is a light bulb going off over my head. mental preparation... I'm going to try this before my next workout.
Love this and agree wholeheartedly! I use it for exercise and more, even grocery shopping. LOL I imagine myself in the store, passing by the bakery section with nary a glance, skipping the cookies, candies, and yummy/icky stuff in favor of the yummy/healthier stuff. Works like a charm every time. :)
This is great Rupal! I particularly do this in strength training - and have found it immensely helpful. There is definitely a mind-body connection.
(and nice job on the standing ovation!)
Carla-- yep, i hear ya loud and clear!
Mary Anne-- ha! Dually noted that its shotty at best with yoga moves :)
antgirl-- cool!
Merry-- great! I love the bulb!
Cammy-- it can totally be powerful in all areas of your life! good for you!
Lance-- haha, I think the ovation was mostly in my head :)
~rupal
I use this technique all the time! There's no way I would have completed the 100 push up challenge if I hadn't mentally prepared myself beforehand and told myself straight up that I was just going to DO IT.
Thanks for the tips for bridging and push ups!
Not enough! I know it, and I believe in it, but I don't apply it near as often as I could. I tend to visualize the end result, but not the details or the process. You have given me food for thought. Thanks!
This works in many areas. I just need to learn to apply it more often to my core muscles!!!! :)
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