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Table of Contents
How can I make my movement more fluid?
- Diaphragmatic Breathing. Improper breathing mechanics can create unnecessary stiffness in the body that limits your performance. …
- Self-Myofascial Release. …
- Mindful Posture. …
- Joint-by-Joint Mobility. …
- Refine Fundamental Movement. …
- Build Core Strength. …
- Play Often.
How do dancers move so fluidly?
Fluid movement comes from deep study, deep practice and complete awareness of your body and the environment around you at all times. Dance requires you to develop your ability to think on your feet (your mental agility) and to start learning how to solve the problems that you encounter by yourself.
How can I move more naturally?
- 1.) Schedule walking meetings.
- 2.) Suggest a walk or hike with friends instead of happy hour.
- 3.) Play outside with your kids or pets.
- 4.) Make dance parties an after dinner ritual.
- 5.) Take a lap around the office.
- 6.) Clean your house.
- 7.) Use the stairs.
- 8.)
5 Techniques To Move Better Instantly
The truth is, it couldn’t! However, it’s easier to set a goal to move naturally every day. By natural movement, we mean incorporating activities into your day that you don’t need to set aside time for and that can comfortably fit into your daily routine.
When you make exercise a natural part of your day, you’ll burn calories and prevent heart disease, which is one of many ways to live a long and healthy life. We want to share some tips and tricks on how to make exercise a natural part of your day, even if you don’t make that 6pm cycle!
1.) Schedule walking meetings
The next time you’re planning a work meeting, try suggesting your co-worker take a walk around the block instead of sitting at the desk. It may feel strange at first to make this suggestion, but start small with one-on-one meetings so incorporating movement is more achievable. Low-intensity walking activities have been shown to be associated with better health, including physical functioning, better quality of life, and lower rates of depression. If you must embark on this idea, the next time you’re on the phone, try walking while you’re talking (your co-worker doesn’t even need to know)!
2.) Instead of happy hour, suggest a walk or hike with friends
It seems like the only way to catch up with friends is over drinks or meals, but why not spend this quality time walking or hiking outdoors? You burn more calories and being surrounded by nature is something that makes time with friends even more special.
3.) Play outside with your kids or pets
Kids (and dogs!) have all the energy in the world anyway, so join them in playing and moving around naturally! Instead of sending your kids or puppies outside to burn off energy on their own, try playing along and engaging in a fun game of tag or fetch!
4.) Make dance parties an after-dinner ritual
This is extremely fun and moving after a meal, and dinner in particular has been shown to help maintain weight. Crank up the tunes, scrub the dishes and groove a little along the way.
5.) Take a walk around the office
Have you ever noticed that you’ve been staring at a screen for the last five hours and haven’t gotten up from it? Set a timer every hour to make sure you’re moving by taking a walk around the office and exchanging a few hellos. It’s good for you mentally and physically!
6.) Clean your house
Did you know that cleaning is basically a workout? Just think of all that scrubbing, folding, lifting and organizing. After work or on a lazy Sunday afternoon, set a goal of three areas of your home, room, bathroom, etc. that you want to tackle and get cleaning! You’ll feel done checking off your list and will be rewarded with some movement in the process.
7.) Use the stairs
We all had this mental dilemma. stairs or elevator? Challenge yourself to take the stairs more often. This rapid increase in heart rate can do a lot for your health.
8.) Try a standing desk
When you work nine hours a day, sitting a lot can take a toll on your body. A standing desk has been shown to burn an extra 170 calories during a workday. Standing desks can be purchased relatively cheaply and this can be changed to switch off standing or sitting depending on your preference!
9.) Plant a garden
If you are looking for a weekend or weekday hobby then this one is good for you. Planting gardens is a great source of physical activity as it involves a variety of movements and has also been shown to reduce depression and anxiety. Besides, who doesn’t love ripe tomatoes on their doorstep? Check out some ideas for urban garden ideas even if you are short on space!
10.) Park at a distance
Sometimes you have to do this, but sometimes you can make a choice! That extra quarter mile from your parking spot to your destination is a great way to take a brisk walk if you have the time.
The benefits of incorporating exercise into your day are numerous: healthier and longer lives, more energy, better sleep at night and slimmer waists are just a few of the amazing results you can achieve through daily exercise. Let us know what kind of natural movement works for you!
Why does my dancing look stiff?
Loosen up!
Most people look awkward when they dance because they are stiff. And they’re stiff because they aren’t moving. Don’t lock your knees. Free your neck to let your head bob.
5 Techniques To Move Better Instantly
It’s pretty normal to feel insecure when dancing.
I mean it’s your body. Your literal SELF that is out there! If you’re that person at the club who sways awkwardly or hangs on the wall at a school prom…
We’re here to help you feel more comfortable in your body.
Ready to stop being a wallflower? Want to move and groove??!?!
Let’s go!
1. Own your style
If you’re uncomfortable dancing, you’ll look awkward while dancing. And if you keep telling yourself you’re awkward, you’re going to stay awkward.
The first step in overcoming the awkwardness is to stop this self-deprecating narrative.
You don’t have two left feet.
you have rhythm
You can be a good dancer.
Refining the way you see yourself is the only way to grow yourself.
And if you’re really convinced you’re out of beat or tripping over yourself… just take some time to practice these basic fundamentals!
STEEZY’s Intro to Dance online program takes you step-by-step through all the basics, making it the perfect place to start.
Click here to start the program for free!
2. Find your body’s natural groove
No two people in the world have exactly the same bodies, tastes in music, dance training or life experiences. This means that no two people truly dance the same way.
Everyone dances like themselves. You included! So find the groove that feels right for you.
Change the choreography to your body during class. And if you’re freestyle, just start with a simple two-step.
This simple left-right-right-left skeleton leaves SO much room to build on.
Feel how your body reacts to the music…
let off steam…
3. And COMMIT TO it
Oftentimes, dancers will look awkward because they ARE PLAYING THEMSELVES!!
That slight hesitation, that SMIDGEN of underdelivery, that look of “oh shit” on their faces…
Unpleasant.
Knowing yourself and committing to it is the only way to not look awkward while dancing.
4. Loosen up!
Really, an instant fix. Most people look awkward when they dance because they’re stiff. And they’re stiff because they don’t move.
Don’t close your knees.
Free your neck to let your head bob.
Shake out your arms.
Relax your core.
You can even do some stretching or Pilates to help your muscles adjust to this relaxed, loose state!
This Pilates class on STEEZY is perfect as it’s literally designed to loosen up the muscles you use when you dance.
So relax. No excuses.
5. LISTEN to music
Maybe you look awkward when you dance because your body can’t keep up with the tempo of the music.
By simply matching the rhythm of your movements to the beat, your dance will look much more harmonious.
Or your mood doesn’t match the mood of the song, so your dance doesn’t look good.
To do this, follow Melvin Timtim’s advice:
6. Have fun
I’ve never seen anyone really love what they do and judge it.
Pure fun never looks or feels weird.
So stop brooding! Create a soundtrack to a musical you love and dub it throughout. Blast dirty rap music in your car and go awff.
Play sexy bedroom music and serenade your lover. At the end of the day, dance is something that makes you play.
You can be who you want, do what you want, and escape the stress that plagues your mind.
Dance is an escape, not another stressor.
So have fun with it 🙂 and looking good will happen by itself. To be a good dancer or a bad dancer, an idiot or a clumsy…
It depends on what you’re practicing – both mentally and physically. Use these tips to make dancing look and feel like second nature.
You’ll be tearing it up on the dance floor in no time.
What things helped you look awkward while dancing? Comment below and leave a tip!
Courses on STEEZY Studio will help you loosen up and move more comfortably.
How To Move More Fluidly: The #1 Overlooked Cause of Inflexibility in Ballroom Dance
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7 steps to get back your athletic fluidity
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In sports, the greatest athletes make the most incredible feats look effortless.
It is the grace of their actions and reactions that appears as a free flow of energy.
This is fluidity.
That’s what all athletes should strive for. And that means you.
If instead of fluid you’ve been feeling stiffer, slower and “softer” both in the gym and at play…read on.
To regain and maintain your mobility, you will adopt the proven approach I use for myself and in my programs.
It is based on a daily and weekly structure of prehab (prevention). And it consists in practicing exercises that promote a free flow of energy in your body.
Follow these 7 steps back to fluidity:
diaphragmatic breathing. Improper breathing mechanics can create unnecessary stiffness in the body that limits your performance. Practicing controlled diaphragmatic breathing using a variety of methods has immense benefits. I recommend The Breathing Class, Box Breathing, Buteyko and the styles of Wim Hof. Self-Myofascial Release. Using this self-massage technique can help relax the soft tissues in your body wherever needed. Your muscles and fascia (connective tissue) often lose their effectiveness when you overuse them. This overuse can be due to repetitive movements, compensation, an overexcited nervous system, or all of the above. Mindful posture. This is where your movement begins and ends. Correct posture allows energy to flow. Whereas wrong posture traps energy in your body. Avoid sitting for long periods and pay attention to your posture to be successful. Shared mobility. Try correcting limited joints with isolated mobility exercises. The goal is to gain strength and control over the optimal range of motion in your joints. As a result, your joints function as they should to encourage the flow of energy in larger movement patterns. Refine basic movement. This consists of squats, hip joint (i.e. deadlifts), lunge, press and pull. Mastering these movement patterns is the precursor to building strength. build core strength. The aim is to stabilize the spine and pelvis at the right time and in different positions. This forms the basis for promoting flowability. Play often. Use it or lose it. Get out and do activities you love because it makes you feel athletic. Use these opportunities to practice flowing movements.
Each of these steps is interdependent and together will help you reconnect with your body.
Then you can move with a combination of mobility, strength, power, speed and quickness. It is action and reaction at their peak.
The result is fluidity. And that is the hallmark of athletics.
stay fluid,
Adam
How to develop fluidity in your dancing
Fluidity in a dancer is an enviable quality that we all hope to achieve.
Some dancers seem to have an energy that is constantly emanating from their bodies even when they are standing still on stage.
It is a worthy goal in all of us, but without understanding what it is and where it came from, it can seem like something that lives at the end of a rainbow.
What is fluid movement?
Merriam Webster came up with the definition of liquid
: free flowing like water
— Used to describe something that can change easily or that changes frequently
: have or show off a sleek and simple style
This reminds me of the Bruce Lee quote
“Be Like Water”
To me, the ability to be fluid is a trait of resilience. The ability to adapt and change and not fight what is happening.
Your energy is flowing and you are strong enough, prepared enough and confident enough to know that you can handle whatever comes your way.
This ability comes from many hours of training and practice.
In flamenco dancing, there are two elements of this idea of fluidity that are helpful for study.
For this post, we assume that you are continuing your technique practice and working on conditioning your body to flamenco movements.
1. Improvisation at the moment of performance.
You can learn a choreography and know it inside and out, but when you get up to dance with a singer, anything can happen.
You will not be dancing alone on stage, you will be dancing with at least a singer and a guitarist.
The moment you are all on stage together, the singer can be inspired to sing differently than you expected or rehearsed.
It is entirely your responsibility to do so. When that happens, you need to be able to respond to what you hear.
Another situation might be when you have to take a step different than practiced and then find a way to save yourself.
This could be due to something as simple as your weight shifting a little more in one direction than necessary (or not shifting at all) and you need to be able to sense where you are and bring yourself back to where you are want to be or to a place that takes you forward.
All dancers, especially flamenco dancers, must be able to think quickly (José calls this “rapidez mental” – mental speed) and allow their body to react instantly without stopping or losing energy.
How do you study that? By taking every opportunity that comes your way, whether in class or outside of it, to try to perform.
2. El entre paso (the transition step)
The second part of this exploration of flow or fluidity is about learning how to transition from one step to the next and figuring out what the transition should be like for yourself.
The step between two steps, the transition, can change every time you do it. It’s one of the most difficult things to master in your dance practice.
It requires the resilience mentioned above, mental quickness and the ability to solve problems on your own.
Take three steps, changing the order each time you do them.
How does each step change?
What do you have to do to be in the right place to make every step safe?
You can opt for this practice. You don’t need anyone to hold your hand.
In our Flamenco Dance Basics class, José talks extensively about “el entre paso” and we work to develop our problem-solving skills using steps from the choreography for Fandango de Huelva.
Premium members of danza estudio Flamenco Bites have access to our entire course upon request. Click through to find out how to join our flamenco community!
5 Techniques To Move Better Instantly
Have you ever had an experience where a specific movement was a lot harder than you thought?
It’s pretty common.
Instead of a smooth, flowing motion, you’ll be jerky and tire too quickly. And then we need to make some adjustments.
The desire to move better is at the heart of everything you do in training. Strength and power are all well and good, but we’re really after total body control to perform difficult skills and movements in a way that looks easy.
When you do this, you know your strength and power is there.
Fluid, controlled movements just look (and feel) good. It’s like we’re hardwired to recognize and appreciate it, and I’m going to share five useful tips that will help you take advantage of that and start moving better right away.
1. Slow it down for instant awareness
We tend to build muscle through the movements we struggle with. When something is really difficult, it’s easier to move fast to get it done.
But that doesn’t result in a graceful movement—nor is it safe!
So how do you move better, even with particularly difficult skills? Slow down and watch out.
It may sound cheesy, but being mindful is really the key to better exercise, and all of the rest of these tips depend on it.
Try this exercise:
Walk briskly from one end of a room to the other. Now slow your movement and pay attention to each of these details as you head back to the other end of the room. Feel how you adjust as you walk – your posture, gaze direction, hip dominance, weight distribution and breathing.
Before, during, and after each exercise, make a real effort to pay attention to all of the elements we’ve talked about — how your hips are moving, your weight distribution, your gaze, and your breathing — and your movement will already be leaps and bounds better.
Slowing down your movement allows you to pay more attention to the details.
2. Use your hips for instant power
The center of gravity of the human body is a few centimeters below the navel. This is the balance or pivot point where any movement above or below it is “disturbing”.
This puts your balance right above and between your hips and butt.
The better you can initiate movement from that point, the more efficient your movements will become since you’ll be moving with less wasted action.
The hips contain the body’s power generators.
For example, if the glutes, the primary hip extensors, aren’t working properly, any movement created by hip thrusting won’t be as fluid as it could otherwise be.
The glutes and other muscles that connect the pelvis to the lower extremities (such as the psoas) are also involved in stabilizing the spine through their connection to the pelvis. In fact, the “top” of our legs can be assumed to be at this center of gravity, since the pelvis leads the leg movement.
When the hips aren’t working properly, the body behaves as a collection of parts rather than as a whole.
One application of this is that with every stepping motion, instead of your feet propelling you forward, you want your hips to lead. Even with this simple rethink, you’ll likely start moving better right away.
3. Use visual aim for instant control
There’s a complicated reflex that I won’t go into, called the vestibulo-ocular reflex, that connects the eyes to the rest of the body. Simply put, the head is hardwired to follow your eyes and the body is hardwired to follow your head.
Basically, the body follows the eyes.
In judo and other martial arts, it’s a truism that “where the head goes, the body follows,” and it’s not just because some guy is trying to rip your head off!
A simple example of the body following the eyes during an exercise is the squat.
If you want to keep your body tall and tall with a proper spinal position, you should look straight ahead. When you look down, the muscles in your neck and the rest of your spine will reflexively flex, causing you to adopt a rounded posture.
Try this exercise:
Stand upright. Rotate your eyes all the way to the right while keeping your head forward. Pay very close attention and feel the left side of your neck and torso contract.
Because the eyes are so closely connected to muscles throughout the body, you cannot properly control your body if your eyes are not looking in the right place.
Ashtanga yoga people talk about Drishti or correct gaze when performing their postures. Aside from the meditative aspects of perception and visualization, a practical point of view has a significant impact on your body’s alignment and posture.
If you want to move better, think of it this way: your eyes should always be on where you want your spine to be.
4. Notice the weight shift for instant mobility
In addition to understanding our center of gravity and the best way to move with that in mind, it’s important to shift our weight properly before, during, and after our movement.
Correct weight shifting is the start of a smooth and controlled movement.
Try this exercise:
Stand up straight and distribute your weight evenly on both feet. Now quickly jump to the right. Come back to center and rest for a second, then lunge to the left. Repeat again on each side, but this time move slowly and notice how you’re actually moving.
Now, before you swing quickly to the right, did you notice that you shifted your weight to the left for a split second before swinging to the right? It’s a natural loading response that you do without even thinking about it.
If you just straightened your right leg, it would look and feel more like a stumble than an intentional movement.
Shifting your weight is key to maintaining a solid balance
In recent years, researchers have studied the effect of tai chi training on fall prevention, and it’s not some mystical chi development that helps seniors levitate, but rather proper body alignment and conscious weight shift training that reduces the risk of debilitation reduce falls.
When your body’s natural weight transfer mechanisms aren’t working properly with every movement, it will affect your balance.
For example, when you’re deadlifting (especially with a weight heavier than your bodyweight), you need to shift your weight to your heels to prevent yourself from tipping forward.
It doesn’t take much to start paying attention to this weight shift in all of your activities throughout the day, and you’ll soon start noticing some nice changes in your mobility.
5. Breathe for instant serenity and calm
Many people forget to breathe – fortunately we do it reflexively, otherwise these people would pass out left and right!
But when you exert yourself, the reflex is actually to hold your breath – and that’s not good either. When you perform a movement that requires some effort, the body knows to support itself, even if you’re not doing it purposefully.
What happens, however, is that instead of contracting the abdominal muscles like you should, the contraction often comes from the diaphragm, which shuts off the breathing reflex.
This is problematic because you need oxygen to do everything well, but most importantly to perform a movement skill. Now, that doesn’t necessarily apply to max lifts, where all that body tension is required to complete the movement, but for skill-based movements, holding your breath won’t help.
How breathing affects your mental state
Another consequence of improper breathing is the relationship between breath and fear.
Breath holding and hyperventilation are signs of anxiety, but in that beautiful mind-body connection loop, it can also create anxiety. Robert Sapolsky (Zebras Don’t Get Ulcers) talks at length about this connection, but the gist of it is that our physical actions and reactions and emotions are incredibly intertwined.
Bad breathing creates anxiety, fear creates tension, and sudden tension creates bad movement. Gentle and purposeful breathing leads to flowing and purposeful movements.
Three chances to move better – right now
I’ve shared five of my favorite techniques for instantly better movements. You should try them at your next workout.
I’ve also shared three exercises you can do in under two minutes right now. Have you tried them yet? If you haven’t already done the exercises, stop now and do them! Here’s a little refresher:
Technique Focus Exercise Slowing for Instant Awareness 1. Walk briskly from one end of a room to the other.
2. Now slow your movement and pay attention to each of these details as you walk back to the other end of the room.
3. Feel how you are adjusting as you walk – your posture, gaze direction, hip dominance, weight distribution and breathing. Use Visual Aim for Instant Control 1. Stand tall.
2. Rotate your eyes all the way to the right while keeping your head forward.
3. Pay very close attention and feel the left side of your neck and torso contract. Tip Weight Shift for Immediate Mobility 1. Stand up straight and distribute your weight evenly on both feet.
2. Now quickly jump to the right.
3. Come back to center and rest for a second, then lunge to the left.
4. Repeat once more for each side, but this time move slowly and notice how you are actually moving.
Don’t fool yourself by planning to do them later and forgetting. Get up now and give them a chance. No one will laugh at you and give you a sense of how to use your attention to move with more power and control.
Then the next time you practice, remember that feeling.
Consciously remembering how it feels to move well is called “anchoring” and helps you return to the focused mental state you need to move optimally.
try it once
Better exercise = improved performance in all physical activities
No matter what your specific training focus is, learning how to move smoothly will improve your performance in every aspect of your training.
Skillful movement is efficient; this improves your endurance training. Proper movement patterns also allow for a better platform for power and power generation, so your power movements improve as well.
If you focus on strength and endurance without taking the time to move better – more efficiently and freely – you’re missing out on what you can physically achieve.
Our vitamin course is designed to help you exercise better and make exercise a daily habit.
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