Built to Move presents ten physical practices designed for everyone‚ aiming to enhance bodily function and overall well-being․ This approach promotes increased range of motion‚ reduces stiffness and pain‚ and improves life quality‚ regardless of lifestyle․
The Core Philosophy of Built to Move
The core philosophy of Built to Move centers on the idea that our bodies are inherently designed for movement․ This book provides a framework to counteract the negative impacts of modern sedentary lifestyles and technology dependence․ It emphasizes regaining natural movement capabilities‚ improving durability‚ and maintaining function throughout life․ The program stresses the importance of simple‚ consistent practices that can be integrated into anyone’s daily routine‚ promoting long-term health and wellness․ By focusing on foundational movement principles‚ Built to Move aims to equip individuals with the tools necessary for a more active and fulfilling life‚ no matter their current fitness level․
Understanding Movement Principles
Key movement principles like mobility‚ stability‚ and motor control are vital for efficient movement․ These concepts interact to contribute to overall physical performance and are foundational to the Built to Move approach․
Mobility‚ Stability‚ and Motor Control
Understanding how mobility‚ stability‚ and motor control interplay is crucial for optimizing movement․ Mobility refers to the range of motion around a joint‚ while stability involves controlling movement within that range․ Motor control is the ability to coordinate movements effectively․ These three elements work together to ensure efficient and safe movement patterns․ Addressing limitations in any of these areas can significantly enhance overall physical function and reduce the risk of injury‚ as emphasized in Built to Move․
Key Concepts of the 10 Tests
The ten tests in Built to Move offer a way to assess your current physical state․ They help identify limitations and set realistic goals for improving movement and overall health․
Assessing Physical State and Limitations
The core of the Built to Move methodology lies in understanding your present physical capabilities․ Through self-assessment tests‚ you can pinpoint areas of limitation and vulnerability․ This includes evaluating range of motion‚ balance‚ and overall functional movement․ Identifying these limitations is crucial for setting realistic goals and tailoring a plan to improve your body’s performance․ The tests serve as a starting point for a more effective and personalized approach to physical well-being․
The Sit-and-Rise Test
This test evaluates an individual’s capacity to lower to the ground and stand back up․ It assesses leg and trunk control‚ balance‚ hip mobility‚ and overall physical well-being using a ten-point scale․
Evaluating Leg and Trunk Control
The Sit-and-Rise Test offers a practical method to evaluate leg and trunk control‚ which are fundamental for everyday movements․ This assessment reveals how well your lower body and core muscles coordinate to perform a basic yet crucial action․ It highlights potential limitations in strength‚ flexibility‚ or balance that could impact your ability to move efficiently․ The test also identifies any imbalances‚ weaknesses‚ or lack of coordination that can be addressed through targeted exercises and practices for improvement․
The Breath-Hold Test
The Breath-Hold Test is a key component of the Built to Move assessment‚ designed to provide insights into your respiratory health and overall physiological function․ It’s a simple yet effective measure․
Assessing Respiratory Health
The Breath-Hold Test‚ as part of the Built to Move framework‚ serves as a vital sign for evaluating respiratory health․ This simple assessment helps gauge how efficiently your body utilizes oxygen‚ a crucial factor in overall well-being․ By measuring the duration you can comfortably hold your breath‚ you gain insights into your lung capacity and the effectiveness of your respiratory system․ This test goes beyond just physical fitness; it provides a glimpse into the physiological processes that influence energy levels and daily function․ Improved breath control often translates to better movement and reduced stress levels․
The Airport Scanner Arms-Raise Test
This test‚ part of Built to Move‚ evaluates shoulder mobility by assessing the ease with which you can raise your arms overhead‚ similar to an airport scanner pose․
Evaluating Shoulder Mobility
The Airport Scanner Arms-Raise Test specifically measures the functional range of motion in your shoulders․ This simple test helps identify limitations or imbalances that may contribute to discomfort or reduced performance in daily activities․ By assessing how easily you can lift your arms overhead‚ this test helps uncover restrictions in the shoulder joint and surrounding tissues․ It is a practical method to understand your shoulder’s current capabilities‚ and a key component in the Built to Move approach to overall physical assessment․
The Shoulder Rotation Test
This test assesses the range of motion in your shoulders through rotation․ It helps identify any restrictions or imbalances that can impact your overall movement and shoulder health․
Assessing Range of Motion
The Built to Move program emphasizes the importance of evaluating your body’s range of motion․ This involves understanding how far your joints can comfortably move in different directions‚ which is crucial for everyday activities and athletic performance․ Limited range of motion can lead to discomfort‚ injury‚ and reduced functionality․ The tests outlined in the book provide a framework to identify areas needing improvement‚ allowing individuals to tailor their movement practices for optimal mobility and overall well-being․ Regular assessment is encouraged to track progress and make necessary adjustments․
The Old Man Balance Test
This test evaluates balance and stability‚ crucial for preventing falls and maintaining independence‚ especially as we age․ It highlights the importance of consistent balance training for all․
Evaluating Balance and Stability
Balance and stability are fundamental aspects of movement‚ impacting our ability to perform daily tasks and prevent injuries․ These components are crucial for maintaining an active and independent lifestyle‚ particularly as we age․ The Old Man Balance Test‚ among other assessments‚ helps identify areas of weakness or imbalance that need attention․ Improving these areas through consistent practice and targeted exercises can lead to enhanced physical function and a reduced risk of falls․ These concepts form a key part of the Built to Move approach to overall health․
21-Day Built to Move Challenge
The 21-Day Challenge is a practical journey from the book‚ designed to enhance movement‚ eliminate pain‚ and improve sleep․ It integrates daily practices for overall well-being․
Integrating Movement Practices
The 21-day challenge encourages participants to incorporate the Built to Move principles into their daily routines․ This involves actively engaging in the recommended exercises and mobility drills‚ focusing on consistency over intensity․ By integrating these practices‚ individuals can gradually improve their physical health and range of motion․ The challenge aims to foster long-term habits that promote movement‚ reduce pain‚ and enhance overall well-being‚ making it a sustainable lifestyle choice‚ rather than a temporary fitness endeavor‚ emphasizing the importance of daily actions for continued health․
Built to Move for Everyone
Built to Move offers practical‚ accessible tools and techniques for people of all fitness levels․ Its principles and practices can be easily incorporated into daily life to enhance movement and overall health․
Practical Application for All Fitness Levels
Built to Move is designed to be universally applicable‚ offering a pathway to improved movement for everyone‚ from professional athletes to those new to exercise․ The book’s strength lies in its simplicity‚ providing clear‚ actionable steps that can be integrated into any lifestyle․ Whether you are looking to enhance your athletic performance or simply reduce daily aches and pains‚ the principles and practices of Built to Move offer a framework for achieving your health and movement goals․ It’s a guide for anyone seeking a more robust and fulfilling life․