So What Exactly is The iMoveFreely® Programme?
The iMoveFreely® Programme is a series of low grade exercise technique, which have been designed through over 25 years of research, into a logical, evidence based system that makes exercise prescription safer. It does this by improving movement ability which reduces risk using a very simple pyramid approach to exercise.
Previously these techniques have only been available to high level athletes some 25yrs ago. However, increasingly they are being recognised as the fundamental basics for anyone wishing to achieve the ability to move more freely.
The full programme is made up of the following 3 phases of exercise delivered by Biomechanics coaches™ who are able to assess clients and therefore understand WHEN they are ready for certain exercises.
Phase 1. Preparation & Capacity
This phase in particular is often named ‘The missing link’ or the ‘foundation for fitness’. This is based upon the fact that the human body is an integrated system. This integrated system means muscles, joints and nerves all affect each other so we must acknowledge and demonstrate this when we prescribe exercises.
The first phase of the iMoveFreely® programme provides low grade, subtle techniques to affect each of these 3 sub-systems and create intrinsic capacity.
This initial series of techniques consists of anti spasm exercises based on Ribot-Ciscar’s work (Jiri Dvorak had the same results from similar studies) using a type of muscle energy technique. There are also a series of nerve mobilisation techniques based on David Butler’s work. These are followed by the ‘pure’ joint mobilisation techniques that isolate (as much as is possible) the joint sections that don’t move so freely.
These are modified from much of what is seen in our industry today, which is ‘combined’ movements where the body is effectively allowed to cheat to produce the required movement.
The aim of this first phase of preparation restores an individual’s capacity around the pelvis and spine so that they are level and moving freely, or correctly, for that individual.
Phase 2. Stability & Control
This secondary phase of training for stability and control, requires phase one’s preparation to give the pelvis and spine their alignment and capacity back. This safety conscious methodology means that risk is reduced when performing any variation of core strength work.
Coming out of the first phase, we advise this is the perfect time to initiate specific, periodised core training, to promote a ‘grooving out’ of the ‘new’ level and moving position of both the pelvis and spine.
We start with principles based on evidence shown in the work of Haines, McGill, Matthews and Cholwewicki’s, who each demonstrated the benefits of a logical series of neuromuscular progressions, which are in thecontinuum of exercise progressions.
This then follows with isometric core ratio exercise programming, which gives our clients a good balanced base of support, around their entire trunk.
Finally, the more advanced functional stability exercises are periodised to allow us to confidently create stability and control, while performing more compound moves, taking your clients into their final phase of function and performance.
Phase 3. Function & Performance
This third ‘function and performance’ phase takes into account strengthening of the shoulders, knees and feet to allow better ‘function’ to be ‘fit for purpose’.
With specific exercises based on joint strength ratios of these areas. Here we consider more sport specific movements and (potentially) pre-orthotic conditioning on top of (the now built) solid foundation.
All of which reduces injury risk and optimises performance ability.