Imagery, the act of imagining an activity or goal, has been shown to produce favorable results when used in sports and exercise. Sport psychologists, coaches and personal trainers have harnessed the science of imagery to improve performance. According to research, imagining a particular activity results in a 10% muscle response in subjects. That is pretty significant – without even lifting a finger, you are already beginning to fire the exact, specific muscles that you need. This can be particularly helpful in IM=X® exercise, especially when trying to correct a bad habit which we refer to as PA’s or Posture Adjustments.
In cueing exercise, imagery can be given while moving or prior to a movement, and can influence the physical response. If you are looking to incorporate imagery into your teaching or training, consider a few general guidelines that we at IM=X® Pilates and Fitness have mastered.
- Make sure that your image is an active command. Focus on using verbs such as “lengthens the spine” rather than static commands such as “straight back.”
- Consider using inhibition cues to increase movement efficiency. If you are holding tension in your Upper Traps, what images can you provide that will cause them to release in order to then produce a more effective and efficient movement?
- Be specific, yet brief, with your verbal cues. Giving cues that are too lengthy or elaborate can be a detriment and can slow down movement flow and sequencing. Get comfortable with incorporating sentence fragments and short phrases into your teaching that get the point across – quickly and clearly.
What images do you use in your teaching or cueing, or even your own workouts, that help you visualize and execute a movement more effectively? We’d love to hear your thoughts in the comments!