It is popular when referring to the 70’s bodybuilding greats such as Arnold, Frank Zane and Mike Menzer. And in a study performed by Brad Schoenfeld, it was discovered that training with a focus on MMC led to a significant increase in gains compared to performing the same training program with proper form but no mind-muscle connection.
If you don’t lift weights, humour me and read on!
Mind-muscle connection brings attention to your body as you move and actively engages the target muscle as you perform that movement. Research shows that visualising the moving muscle’s sensation can activate the muscle fibres, maximising your performance. This movement with intention extends beyond just muscle building into the realm of mindful living and making every movement count.
Actively thinking about contracting our muscles can help re-train the mind and body to work together. When the focus is directed to our movement, the neurons in our brain fire and sends signals to our muscle fibres. Improving the strength and quality of muscle memory and action. With professional guidance from a certified exercise physiologist, this method can aid in healing brain injuries! That’s how affecting it can be.
I wanted to break this down; make it more relatable for all of us just waking up and walking to the store for a bottle of milk and the paper. From teaching yoga as I do, I am always bringing my classes back to focusing on the correct muscle groups we activate in each pose to maximise what you get from your movement. If you carry your milk, limp arm dangling by your side as you meander back home, then you aren’t gaining anything from this daily movement aside from perhaps warming up those sleepy thighs. Let’s hold that bottle, hand actively gripping, elbow bent with your bicep engaged. Visualise that muscle expanding and growing like a mountain peak and focus your mind on that present moment with all your physical sensations, like the burning as it grows. This can be applied to holding your coffee! Just be careful not to pop the lid on your way home…
When you step onto the yoga mat, or into your gym and start your movement exercise, it’s a great opportunity to practice your mindfulness. Each pose in yoga can be held with minimal effort that brings minimal results, OR you can root lock that pelvic floor, draw in your belly button, tying it to your spine to activate and engage your core and strengthen your lower back. Feel a thread pull your crown towards the sky, lengthening your spine and press into the soles of your feet to ground and activate your quads and calf muscles. All of this and all you did was stand in a mountain pose! Imagine what can be done if you applied these strengthening tools in most moments of your day.
A simple act of physical exercise goes from being mundane with your mind off in the clouds to a whole mind-body mindfulness experience with simple exercises each day.
Exercises that are both structured and unstructured can be considered mindful!
Don’t fret; there’s no one way that this method works. All movements can become active movements with intent.
Structured: Yoga, Pilates, Strength training, stretching as well as other forms of training.
Unstructured: Freestyle dance, walking to the store (hello morning coffee), games with children, gardening and playing with pets, horse riding and many more!
Allow your mind to connect with your body and relax into it, because activating any particular muscle group takes practice and paying close attention.
So here are 5 ways to help:
- Slow your movements – take your time so you can pay attention to how the muscle feels.
- Persevere – Mindfulness training is like taking your brain to the gym for a workout!
- Visualise – sometimes, you might need to practice activating muscles in front of the mirror to visualise better. Also, get a trusted friend to help who can touch certain areas you can’t see.
- Use cues – e.g., when you squat, focus on centring your weight through your heels, grounding down and engaging your glutes by lifting your pelvic floor muscles, activating your quads, and visualising the sensation of these mindful movements.
- See the potential – every movement can be transformed into active mindfulness! Even wiping the bench or mowing the lawn.
Leila Verban, Our Expert
Leila Verban is a creative writer and a qualified Yoga teacher who is the sole owner of Earth Side Yoga. Situated at the base of the Eungella Range, she continues to evolve her practice and refine her skills to incorporate counselling, meditation, energy healing and positive manifestation.
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
- Leila Verban, Our Expert
