Physical health Self-Regulating System Collection

Work • Exercise • Moving (2) – SRS

Now that we get a hang of it, we can discuss ways to enhance the efficiency when we’re in “motion”.

1) Use the back of our muscles.

Basically, whenever we use our muscles, we think of using our back muscles to help or complete the task.

Here is the situation:

Suppose there is an apple we want to grab it from the table.


1) See the apple on the table

2) We think: I want to grab it.

3) Grab it.

What it means by using the back muscles:

1) See the apple on the table

2) Think I want to grab it

3) Think of using the back (trapezius, scapula, back of the arm areas), feeling them, to reach out

4) Then the back of the muscles reaches out and grab the apple

CAN YOU FEEL IT? It’s weird! But Yes, it’s real. Now you’ve just unlocked another BIG part of your muscles. And the best thing is, you can exercise your back muscles without worrying if you’re doing them correctly because you’re literally using them!

It’s super simple but many of us don’t have its concept, at least not being taught at the PE lessons. Even stretching isn’t the emphasis in the classes anyway. Primarily, we focus on our front muscles to do tasks daily.

Not training/exercising and alleviating our back muscles properly, it leads complication in the future. The most obvious case is “back inflexibility“. It’s the origin of back pains.


What we see from this picture, you might think, wouldn’t it be the person who relies on too much of his back muscles, so the “bad” posture occurred?

Well, my guess is this, the person doesn’t know how to use his back muscles and has been relying on his front muscles to do tasks. If someone doesn’t know how to feel and train the back muscles, who can’t train the front muscles well too.

Without proper, longer, actual exercising to balance the muscles in proportion, the back muscles can become a big chunk of something. Regarding this picture, it’s painful for this man to do more dynamic movements that out of his boundary, like doing pull ups 10 times for instance.

However, there are more complications/scenarios relating to why bad back posture occurred. Therefore, we don’t need to waste time thinking of it, we just aim for getting fit, being healthy, loving what we do, everything else will be fine.

If you’re in the “back inflexibility” stage, it’s difficult for you to feel the back muscles as it’s too stiff and rigid. The best advice is to alleviate them first, by massaging for example.

Now we have this “using the back of our muscles” concept, we can apply it to walking. Thinking of using our back pelvis while we walk. How does it feel? Keep on experimenting, we want this concept to become the second nature to us. So when we do exercises next time, we are very competent and improved.

2) Using our voice

A lot of times, we would just do things. Focusing on the things, and we stay quiet. But to improve ourselves faster, especially on our own, it’s helpful to use our voice as the guide from time to time.

It might sound weird at first – talking to myself? Cj are you crazy? – Please bear with me, speaking to ourselves helps us break deadlocks and generate more ideas. Solutions will surface.


 – I: Using Our Voice Is About Being Conscious 

Our voice is acting a second gateway after the initial decision or idea has been made inside our brain.

It might be good you think, with a brilliant idea you just thought of. But when you say it out loud, your voice may raise a different opinion giving you another perspective that, you’ll re-think the idea again. This is what I called,” the second gateway guardian”.

It’s especially important when we get stuck at what to improve. Talk to ourselves this:

  • Do I need to exercise or improve this part? What for?

Simple questions to ask ourselves out loud help us being conscious and think deeper during the session.

 – II: Using Our Voice Helps Us Stay Focused

Sometimes we might just lose track of what we doing. Maybe it has been doing the same thing for too long in a session for example, or maybe we’re just numb for what we do. Especially when we feel a little tired during exercising. When we feel losing track of the things we doing, we use our voice to take us back.

Talk to ourselves all of sudden, like, ” Oh, are you tired now? Do you need a rest? Some water perhaps?” No need to wait for the mental energy finally decides something for us, we go around this process by talking to ourselves. Our brain will adapt. Sometimes I like to think my voice is my coach.

3)  Speed control

In the previous article, I talked about stability and balance are greater than speed. In this article, speed is what we focus on. We need to feel and know the fastest and slowest speed.

Knowing the speed limit of ourselves, we can set up plan and target on what to improve. For instance, if taking slow is hard for us during training, then we need to improve more of our endurance. Notice that, being fast or slow in speed changing, does not mean to lose our form. Our form should be maintained throughout any situation, which therefore it comes back to stability and balance.

And if we haven’t developed our form yet, don’t do speed. Just focus on developing a good, solid form first.

Testing and re-testing our speed from time to time will help us stay on track of what we doing. Regular exercise can improve to a professional level if we can gain speed control and be passionate about training, about self-improvement.






*I’d like to shoutout to my crewmate, Change, who shared this wonderful “Using The Back Muscles” concept to me in the first place.
Photo by Richard R. Schünemann on Unsplash

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