In modern society, due to the development of technological advancements in our infrastructure such as grocery stores, the electrical grid, and agriculture, the function of movement for humans has slowly shifted away from hunting or fleeing from predators, and instead has turned into exercise as a means of staying healthy.
Today, we’re exploring a vital topic that can significantly enhance our understanding of human movement: “The Big 4.” Based on insights from Functional Patterns (FP), these foundational movements—standing, walking, running, and throwing—are key to optimizing performance, preventing injuries, and improving overall well-being. We will dive into each of these core elements and see how they contribute to efficient and effective human movement.
At Iron City Biomechanics, we’re always exploring innovative ways to improve movement and overall health. Traditional mobility training methods like yoga or Pilates have long been used to combat joint stiffness, enhance flexibility, and reduce muscle tension. Similarly, traditional strength training and bodybuilding focus on building muscular strength, adding muscle mass, and increasing bone density. However, these conventional approaches often fail to address the underlying dysfunctions in the body’s structure. As a result, they can inadvertently create hypermobility or add muscle to an already unstable and compressed frame.
Recent trends have seen a shift towards embracing more natural movement patterns, echoing the innate behaviors of our animal ancestors. This evolution in fitness emphasizes longevity and aims to keep us healthier as we age by promoting movements that align with our primal origins.
When we apply a first principles approach to determine the most beneficial types of training, it becomes clear that some movement patterns are more fundamental and essential than others. These foundational movements are deeply rooted in the evolution of the human species and should be prioritized to achieve optimal health and performance.
By focusing on these primary movements, we can build a more stable, functional, and resilient body. At Iron City Biomechanics, our goal is to guide you through this journey, helping you rediscover the natural, efficient ways your body was designed to move.
Why Standing, Walking, Running, and Throwing Are Essential
Standing
Standing is the foundation of all human movement. Proper posture while standing ensures that your body remains balanced and aligned, reducing strain on muscles and joints.
Walking
Walking is a fundamental movement essential for daily activities and serves as a baseline for analyzing and improving other movement patterns. Efficient walking can prevent overuse injuries and improve posture and overall mobility.
Running
Running is a dynamic, high-intensity extension of walking that requires greater coordination, strength, and cardiovascular endurance. It enhances cardiovascular health, muscle coordination, agility, and speed.
Throwing
Throwing engages multiple joints and muscle groups, making it an excellent indicator of overall functional strength and coordination. Efficient throwing mechanics are crucial for both sports and daily activities involving lifting or reaching.
What makes a human, human?
At Iron City Biomechanics, we emphasize the importance of using a first principles approach when training the body to eliminate wasteful movements that can cause long-term harm. Some movements may not cause immediate issues but can lead to problems over time by ingraining dysfunctional patterns, making it difficult to pinpoint the source of pain or dysfunction.
To ensure our recreational activities don’t create future problems, it’s crucial to prioritize the fundamental movements our ancestors evolved with: standing, walking, running, and throwing. These movements are not arbitrarily chosen but are deeply rooted in human evolution, as observed by anthropologists through skeletal remains.
Permanent bipedalism (standing on two feet) played a significant role in human evolution. It freed up our hands for tool use, offering advantages in hunting and self-defense. This upright posture, witnessed in various animals during combat, provided a performance edge by allowing downward strikes against opponents. Furthermore, researchers suggest that permanent bipedalism was linked to sexual selection and preceded notable increases in brain size due to a protein-rich diet from improved hunting techniques.
The transition to upright walking brought several changes, including enhanced brain development, improved hunting skills, dietary shifts, and new offensive and defensive tactics. This turning point in our evolutionary history underscores the importance of respecting these fundamental movement patterns.
As humans we should recognize that standing, walking, running, and throwing are the foundational movements we should prioritize to maintain a healthy, sustainable structure without pain and dysfunction. By focusing on these primary movements, we can build a more stable and resilient body that stands the test of time.
What Sets Iron City Biomechanics Apart?
Iron City Biomechanics is distinct in its first principles approach to training, prioritizing movements that are deeply rooted in human evolution. Our methodology focuses on optimizing myofascial integrity, correcting postural deviations, and enhancing functional movement patterns. This helps create a more stable, functional, and resilient body.
Unlike traditional training methods that may inadvertently create hyper-mobility or build muscle on an unstable frame, ICB’s focus on the FP First Four ensures that we address the underlying dysfunctions in the body’s structure. This approach promotes longevity and keeps us healthier as we age by emphasizing natural, efficient movements.
Conclusion
Understanding and mastering the FP First Four—standing, walking, running, and throwing—through the Functional Patterns approach can revolutionize your training regimen. At Iron City Biomechanics, we are committed to helping you achieve optimal movement efficiency, leading to improved performance, injury prevention, and enhanced overall function. Stay tuned for more insights and strategies on how to integrate these fundamental practices into your daily life for better health and longevity.
