7 STEPS TO YOUR BEST PERFORMANCE
1. PAIN FREE MOVEMENT
You must be able to move, play, work, and rest in a safe and pain free way. There should be no pain or swelling in your joints. If there is you must get the pain, aches, and swelling under control and eliminated.
2. FULL RANGE OF MOTION
You should be able to move all of your muscles and joints through the full range of motion in all 3 planes of motion. This step is related to the first step. All joints and muscles should be moved and exercised through all ranges of motion without pain and it should feel good.
3. OPTIMAL STRENGTH
Everyone should have enough strength to the basics of life. At the lowest level you should be able to walk 1 mile non-stop in under 20 minutes without loss of balance or fatigue. Another thing you should be able to do safely is stand up and sit down from a chair 5 times in a row in less than 12 seconds or perform at least 10 stand ups in under 30 seconds. The third thing everyone person should perform without much effort is to go up and down a flight of stairs without huffing and puffing.
4. BE FUNCTIONAL
This word “Functional” is over used. So, what does “Functional” really mean? We will define it as: You should be able to do what you want to do any time you want to do it. For example, if you want to sit for a 2 hour movie you should have the mobility, stability, and strength/stamina to do so. Also, you should be able to stand, sleep, walk, run, reach, push, pull, lift, squat, lunge, rotate, and sleep for as long and as good as possible. If you have trouble with any of the above functional movements, you should not progress to the next level.
You should be coordinated. This is like the term “Functional” in step #4. Coordination is often not defined or ill-defined. For our purposes, the term coordination means to have good form/posture, balance, and accuracy when moving your body. If you can not maintain these qualities while moving your risk for injury is high due to faulty body mechanics and inability to adjust your body properly.
Another way to define Agility is to say it is Coordination with Speed. To have good Agility you should be able to move with good form and balance accurately both fast and slowly. If you can not move fast with control then you are at risk for falling and causing an injury.
7. ATHLETICISM AND PHYSICAL WELLNESS
This final step in achieving your best performance in life is where all the other 6 steps come together with stamina or endurance. Therefore, you should have safe and pain free full range of motion & strength in your whole body to do all the functional things in a coordinated way with speed and accuracy for as a long as you desire. That last sentence is a mouth full. But, when you achieve this highest step you will feel great and ready to take on the world. You will be able to handle anything that tries to get in your way.
If you have any problems achieving any of the 7 steps let us know. We can help you.
Physical Therapy Connections, P.C.