Moving fluidly
Coordination is often overlooked, though it’s an important component of fitness.
IT’S a fact that some people are just more coordinated than others.
They make movements look graceful and flowing, while the rest struggle awkwardly to carry out the same action.
If you’ve been in an aerobics class, you’d have noticed participants moving in the opposite direction, using the wrong foot or struggling to keep up with the tempo. Yet, they don’t seem to be aware that they’re moving “differently” despite bumping into others.
Why is this?
Human movement takes place as a result of neuromuscular activity or coordination, which is defined as the ability of the central nervous system (CNS) to control the muscles in the execution of multi-limb functional movements.
If you’re uncoordinated, the ability to move with accurate form, fluidity and control is impaired. When coordination is poor, joint alignment suffers, and a multitude of strains and tears of the soft tissues can occur.
Taking a step forward may be a simple action, but it calls for a series of neuromuscular commands. It’s only normal to have the right leg and left arm move forward as we walk, and vice versa. Try doing it with the opposite arm forward and the body feels uneasy.
When we exercise, our movements are learned as sequences of action. For example, bending the elbow or knee involves a series of neuromuscular changes that are learned, practised and remembered in patterns.
Coordination basically means the functioning of several muscles at the right time for a given physical task. For some, this comes naturally, but the rest have to learn, cultivate and practise it.
Everyone has different degrees of physical coordination, some of which are genetic in origin. Most of us will inherit an average combination of attributes, but there will be a few at each end of the spectrum.
The fortunate ones will be blessed with an exceptional combination, while the less fortunate will inherit the opposite range.
Of course, there are also other factors that play a part in coordination. Studies show that if the foetus does not get all the critical nutrients when needed, the developing embryo’s nervous system may not be as optimal as the genetic potential permitted.
However, this is only the potential, which may never be realised unless developed. The mid-brain develops connections just as muscle builds fibres in response to repeated loading while exercising.
A 2015 study published in the Journal of Neurophysiology reported that the many years of training undertaken by professional ballet dancers have enabled their nervous systems to coordinate their muscles to a better level than individuals without dance training.
In the research, a team from Emory University and Georgia Institute of Technology in the United States looked at whether long-term dance training affects how muscles are recruited when moving.
They compared ballet dancers with at least 10 years of training to people with no dance or gymnastics training, by tracking gait and muscle activity while participants were walking across the floor, across a wide beam and across a challenging narrow beam.
The researchers reported that ballet dancers utilised their muscles more efficiently and effectively than their untrained counterparts, supporting the idea that training can influence the control we have over everyday movements.
The report suggested that years of training actually changed how the nervous system coordinated muscles for walking and balanc- ing motions. So, the good thing is that the brain is a marvellous tool that allows you to reprogramme it according to your objectives. Yes, there’s hope for clumsy clods! Improving your coordination skills also leads to better physical fitness. Strive to work on different aspects of coordination, i.e. balance (the ability to adjust your centre of gravity effectively while stationary or when moving), timing (setting and following the rhythm of a motion) and muscle control (learn to relax and keep muscles relaxed if they’re not needed for the execution of a movement).
Younger people have an easier time maintaining balance, but as we age, our bodies lose muscle mass (about 1% a year starting after middle age) and bone mass. Senses involved with balance also start to dull as we get older: vision, as well as the senses of touch, temperature, pressure and propriocep- tion (awareness of body placement and how it moves through space).
Coordination is a complex process, but not impossible to master. As with all fitness elements, every person excels in different aspects: strength, endurance, flexibility or coordination. No one has it all.
Keep in mind that injury, disease, alcohol, drugs and faulty postural alignment might cause nerve communication roadblocks, which interfere with your body’s ability to coordinate your movements.
For fun, try this test that is often given to dance students during an audition (just for kicks!), as coordination is one of the key elements of performing arts.
Stand on one leg, tap the top of your head with the right hand, rub your belly in clockwise motion with your left hand, and start hopping around in place, anti-clockwise. After 10 seconds, change sides.
Not easy, is it? Chances are you’re patting your stomach and head at the same time! If you practise hard enough, you might nail it, but that doesn’t necessarily mean you’ll make a good dancer.
You may have potential though! Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance, but longs for some bulk and flesh in the right places. She’s bidding adieu to the stage this year with a final performance. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.