Doing things Backwards

by Mitch Hauschildt, MA, ATC, CSCS

We all come across poor movement patterns that just don’t seem to clean up.  We coach and teach and stretch and strengthen and they just don’t get better.  We try all of our tricks and the movement pattern just doesn’t improve.  It is as frustrating as it gets.

When I see this, I almost always think about the nervous system.  If I have fixed all of the major issues and a movement pattern still isn’t as good as I think it should be, it has to be a poor movement pattern.  Somehow we have to break down that pattern and re-teach it.

One of my favorite ways to do this is with reverse patterning.  It seems counter intuitive, but it is a great way to jump out of the poor pattern and begin to retrain the brain in an optimal manner.  The brain recognizes the movement as a completely new pattern which helps to reset the system.  Performing movements in reverse also typically matches neurodevelopmental sequencing, further assisting in motor learning.

What is reverse patterning?  Basically doing things backwards.  Take the pattern that you are trying to improve and do it in reverse.  Some of my favorite times to implement reverse patterning are:

• Squat:  Work the squat from the bottom up instead of the top down.  Sit on a box and stand up.  They will always look better.
• Straight Leg Raise:  Help them bring their legs up in the air and have them lower the leg down.  A few reps of this and their straight leg raise will start to improve.
• Gait:  When you have someone who walks poorly and has a chronic limp, have them walk backwards.  They will focus on the details that you are trying to teach and clean up their gait.
• Pushup:  If they can’t initiate a good pushup from the top down, begin from the bottom up.  They will be forced to stabilize and the pushup will begin to improve.
• Pullup:  An eccentric pullup will put them at a mechanical advantage and help them train the pattern.
• Lunge:  The bottom up lunge allows you to put them in an advantageous position and work though a sub-optimal pattern.

For more details, check out the video below where I discuss how to implement this simple and effective corrective strategy.