Types of Body Mechanics

Body mechanics describes how the body moves and what forces produce the movement. Although there are hundreds of different gross movement patterns that you can perform, physical therapist Gray Cook breaks down these complex movements into a couple of basic fundamental forms. By understanding these forms, you can create hundreds of different exercises by changing variables such as range of motion, path of motion, balance and multi-joint movement.

Squat, Lunge, Hurdle Step

These three movement patterns are the basic foundations to any sport or activity from an upright, standing position. For the squat, you lower your body to the ground from a standing position with your feet parallel to each other and in constant contact with the ground. The lunge is similar to the squat; you place one leg in front of you and lower yourself toward the ground. Bend both legs until the back knee almost touches the ground. The hurdle step is raising one leg to step over an obstacle or onto a higher elevation, such as a platform or stairs. In all of these movement patterns, you should keep your torso upright and your spine in neutral position, where you spine maintains its natural curves.

Pushing and Pulling

Pushing is moving a resistance away from your body. Pulling is moving a resistance toward your body. Both movement patterns oppose each other, and you can do them with both arms or one arm. From a standing position, you can push horizontally in front of your chest, toward the ground, or over your head. From the same position, you can also pull horizontally toward your body, at an angle below or above your chest, or pull your body upward with your hands above your head in a fixed position, like a pull-up. Vern Gambetta, director of Gambetta Sports Training Systems, recommends that you do these exercises in a standing position or do push-ups and pull-ups, because you can transfer these movement patterns to many sports and activities.

Rotation

Rotation is turning your body in different patterns and directions, such as in a horizontal or diagonal pattern. In the latter pattern, you can move from a high position to low position or vice versa. According to Cook, many injuries in your spine and other joints occur in rotational movements. Therefore, you should always include proper rotational exercises in your workouts. Sample exercises include medicine ball rotational tosses, medicine ball chops and bodyweight squats with a torso twist.