1/4 Hour Neuro #57: "Improving Overhead Performance"

Introduction: The NPR Approach to Overhead Performance

The "overhead" movement, which involves lifting a load above the head, is fundamental in many sports disciplines. However, around 90 to 95% of individuals already suffer from an imbalance in the shoulder girdle, making the overhead press potentially dangerous or ineffective. Rather than directly seeking performance, neuro-postural reprogramming (NPR) first aims to improve human functioning by working on reflex stability.

This podcast explores how NPR can help optimize overhead movements by targeting neurological and postural aspects. The goal is to build a solid foundation for voluntary movement by ensuring that often-overlooked involuntary mechanisms function optimally. This aims to prevent injuries and achieve maximum potential without compensations.

Reflex Stability: The Foundation of Performance

Your overhead movement is voluntary, but its quality is intrinsically linked to your reflex stability. This stability is involuntary and often escapes consciousness. Before trying to "hit the performance," it is crucial to work on this reflex stability.

A good metaphor for understanding reflex stability is the image of a cannon on a canoe. If you fire a cannonball from an unstable canoe, it won’t go far. You must first anchor the cannon to the ground to shoot with force and precision. Similarly, your body needs a stable base to execute the most demanding movements.

The Brainstem and Primitive Reflexes

Reflex stability is closely related to the brainstem, the seat of many primitive reflexes and postural regulation. NPR aims to target this area through various sensory inputs. When this base is solid, voluntary movement can express itself fully without compensatory efforts.

Key Sensory Inputs

NPR relies on correcting imbalances in sensory inputs. These often unconscious inputs can have a major impact on posture and the ability to perform complex movements like overhead lifts.

Peripheral Vision and Balance

Consider the example of peripheral vision. If your peripheral vision is less effective on one side, your brain will perceive this asymmetry as a threat. To compensate, you might unconsciously advance your right shoulder to keep the object in your field of vision, resulting in an unbalanced overhead. By working on peripheral vision, symmetry can be restored, improving the safety and efficiency of the movement.

The Vestibular System and Posture

Similarly, the vestibular system, responsible for balance, plays a crucial role. If your balance reflexes are weaker on one side, your body will compensate to avoid falling, which can lead to postural compensations that affect overall stability and overhead performance.

The Importance of Diaphragmatic Breathing

Diaphragmatic breathing is often underestimated in optimizing performance. A properly functioning diaphragm is essential for trunk and shoulder girdle stability. Good breathing activates the vagus nerve and stimulates the brainstem, thereby improving reflex stability and motor coordination.

There are different types of breathing exercises that can influence muscle tone and the nervous system. Tailoring these exercises to your specific needs can significantly enhance your physical capabilities, particularly in the upper body.

KHAi (Key Human Indicator): Putting Humans Before KPIs

In physical preparation, we often talk about KPIs (Key Performance Indicators). However, it is essential to consider KHAi (Key Human Indicators). KHAi measure how you experience and interact with your environment, how you integrate sensory information, and your access to your maximum potential.

These human indicators underpin the KPIs. If an athlete gains 5% in bench press with simple proprioceptive insoles, it means the potential was already there, but the sensory interpretation system was not optimized. By improving the KHAi, we modulate the risk of injury and develop potential to its fullest.

Primitive Reflexes and Oral Health

Primitive Reflexes and Asymmetries

Some primitive reflexes, if not well integrated, can create asymmetries. For example, an underdeveloped Belkin reflex can lead to unequal strength between the right and left sides, directly impacting stability during an overhead lift. Exercises targeting these reflexes can help rebalance the body.

The Influence of Dental Hygiene and Jaw Alignment

Oral health and jaw alignment have an often-underestimated impact on posture and performance. A missing tooth or imbalances in the jaw can create postural compensations that affect the entire body, including overhead movements. Taking care of your dental health can therefore significantly contribute to optimizing physical performance.