Motor Control is deep stuff. Both the understanding and the physiology. Sometimes, the rehab for motor control is called “neuro reconditioning”

Basically, this describes how well your brain is taking to your muscles. I use it all the time in my clinic, especially after treatments aren’t giving me the results I want. Therapists, PT’s, Chiros, Neurologists, and surgical rehab specialists all use this in one way or another with the main “Motor control fault being what I call the BIG 3.

Here they are and here’s the “secret weapon” cheat sheet for fixing it.

Diaphramic Breathing (Belly Breathing)

Lie face up on the floor or bed, one hand on your belly, one on your chest.  Breathe deep and feel the stomach rise. (focus on not having the chest rise!) –

On exhale, squeeze the core as if you were pinching someone’s hand between your low back and the table.   Do these 12x

Dead Bugs

On your back, assume a child’s crawl position.  Work the legs and arms – focus on same side elbows to knees – :30-45 sec by 3x

Contract one glute

Stand on one leg,  focus on contracting the glute   x12 each side   

Now do both – as if you’re cracking a walnut with your butt cheeks

As this gets better (4-10 days) practice your “twerk” – contracting one glute without contracting your quad first!

If you need a video explanation check it out on the SportDocDC you Tube Channel.