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Cultivating a growth mindset
A (brief) overview of how the brain and movement are interrelated
Let’s pretend you decide you want to pick up a grocery bag. Your brain makes this decision before your body begins to carry out the physical act of reaching for the bag (Mosconi et al. 2015). Once the decision has been made, deep inside the recesses of your brain, your brain communicates with your body via the nervous system to find out what options are available for picking up the bag. If you always pick up the bag with your right hand, your brain takes the information from the afferent (sensing) nervous system and spits out information via the motor nervous system about how to execute the task. The limbs and the muscles will carry out the act of picking up the bag. All of this happens so fast it’s unconscious and feels automatic.
And it is. If you had to think about every single movement you were making, you would be mentally exhausted and you would get a lot less done.
The central nervous system is comprised of the brain and the spinal cord. It’s divided into two branches: the sensory (afferent) nervous system and the motor (efferent) nervous system. We will discuss this in more detail in Chapter 2, but, for now, you just need to know that, with regard to the nervous system, the afferent branch is the information-gathering part and the efferent branch is the reacting part. There are a lot of things that affect the information you gather and the brain’s interpretation of the information.
Occasionally, the brain will receive information that certain movements, or that a specific body part, hurts. Let’s pretend your right arm is bothering you and you aren’t sure why. And let’s pretend for the purposes of this example the pain is vague, a nagging irritation in the upper arm that’s a bit diffuse. You can’t quite figure out how to get it to go away, and, because of your background, you throw a lot of things at it like massage and corrective exercises. When you go to the doctor, they diagnose you with an overuse injury, which is a little perplexing, because you aren’t sure how you are suddenly overusing the right arm. You begin to worry there is something more serious going on, even though the imaging comes back normal.
What if when the pain originally started, you began noticing how you used your right arm throughout the day and you noticed you always picked up things with your right arm, including the grocery bags? And what if when you noticed this, you began picking things up with your left arm occasionally to give your right arm a break? Maybe this slows you down a little bit, because you aren’t used to picking things up with your left arm and your left arm can’t lift as much because it’s a little bit weaker than your right, but maybe this change to how you normally do things is enough to make your right arm feel better. Do you still feel there is something potentially wrong with your right arm?
I have worked with two clients in the last year who originally came to see me because of the scenario described above. Asking the right questions, focusing their attention on how they moved, asking them to use the left arm, and giving them alternative movement options with the right arm caused a significant reduction in pain within a short amount of time. Creating an environment where it was okay to be curious about moving a different way also reframed their views of their shoulders, changing their narrative from “my right arm is bad/weak/injured” to “I can learn how to use my right arm differently and my left arm more.”
What about posture?
Creating awareness about a person’s physical habits is not the same thing as trying to create a certain position or posture. Motor control researchers define “posture” as stabilizing the body’s center of mass and maintaining balance during internal and external perturbations (Dutt-Mazumder et al. 2018). A perturbation is a disturbance that alters position; posture is the place a person returns to after the disturbance. Even in quiet standing, there is something called postural sway, subtle movements the body makes to maintain its upright position. The neuromuscular system self-organizes, meaning it chooses how to stand based on previous experience, specifically what has worked well in the past. It also takes into account information it receives from your eyes, the vestibular system (the system that determines balance and orientation based on inner ear information), and the proprioceptive system (which gives the brain feedback about where the body is located in space through cells located in the muscles and joints) (Purves et al. 2001). We will explore all of these systems in greater detail in subsequent chapters.
Another way to view posture is as the transition between movements. It’s the pause between being seated at a coffee shop and standing up to grab your bag. It’s the moment before you roll over in bed, or before you swing your legs over to the side of the bed in preparation for getting up. It’s the pause to glance out at the ocean before you resume walking.
Modern postural demands ask very little from us in terms of variability. Most people in developed countries work on hard surfaces, sit on soft surfaces, and sleep on soft surfaces. The density is consistent, which means our posture is consistent.
For some, the consistency in posture is heavily influenced by what others suggest we “should” be doing. At some point, good posture became synonymous with throwing the shoulders down and back and standing up “tall.” These words sometimes backfire; interfering with the body’s ability to self-organize can alter proprioception and kinesthetic awareness, aka the body’s sense of where it is located in space and/or the internal image of what the body looks like.
This modern-day postural consistency is in contrast to how our ancestors likely navigated the environment. They stood and moved around on surfaces that weren’t perfectly level and weren’t always the same density. They sat on different surfaces, and they weren’t able to choose which density they wanted for their pillow and mattresses. Their environment was varied, which means their posture was also varied and adaptable to a variety of situations.
Research is conflicting about whether posture corresponds to the development of pain (Murrie et al. 2003; Nourbakhsh & Arab 2002; Nakipoglu et al. 2008; Tavares et al. 2018; Wirth et al. 2018). But strong postural habits such as sitting the same way on the same chair, standing exactly the same way on similar surfaces, or driving in exactly the same position...