In Functional Range Systems, we say: “You can’t move where you can’t move.”
The central nervous system (CNS) plays a crucial role in controlling and coordinating movement throughout the body. It does so by creating a kind of “map” that determines where and how different parts of the body can move. This process is referred to as the action map. Essentially, the action map is a representation of how your brain and spinal cord interpret and manage the body’s movements. It tells your muscles which actions to perform, when to do them, and how to execute them based on sensory information and motor commands.
Afferent/Efferent Flow
There are two primary types of inputs that the CNS uses to create this action map:
- Afferent inputs (sensory information): These are signals that travel from the body to the brain. Afferent inputs come from sensory receptors found throughout the body (like in the skin, muscles, and joints) and carry information about what’s happening in the environment. This information helps the brain to understand the current state of the body, which is essential for planning movements.
- Efferent inputs (motor commands): These are signals that travel from the brain to the body. Once the brain processes sensory inputs and plans a response, it sends efferent signals through the spinal cord to activate muscles. Efferent inputs ensure that the muscles respond in a coordinated manner to produce the intended movement.
Together, afferent and efferent inputs allow the CNS to dynamically adjust and control movements.
A great example of this is Controlled Articular Rotations (CARs). Moving a joint through its outer limits of range of motion deliberately and with control improves the afferent feedback from joint receptors and muscle spindles, and simultaneously enhances the efferent control over the muscles surrounding the joint. This creates a stronger, more resilient, and more mobile joint that can function effectively and minimize the risk of injuries.
(Whether working with Morgan or me, you will most definitely be asked to do CARs either during our session or as a home movement practice. We provide a free video!)
Force Create Change
“Force is the language of cells” – our cells react to physical forces, such as pressure, tension, and compression. These mechanical forces are a fundamental means by which the body communicates with its cells, directing them to adapt, change, and function in specific ways.
When a force is applied to tissues—whether it’s through movement, stretching, or pressure—the cells “sense” these changes in their environment and translate them into biochemical signals. This allows the body to adapt to its physical environment, whether it’s responding to physical activity, injury, or therapeutic intervention.
In Structural Medicine manual therapy, force is applied through touch to affect fascia, muscles, and joints. These techniques use mechanical force to encourage specific changes in the tissues.
In mobility and strength training, force is similarly applied to red tissue (muscle), white tissue (connective tissue), bones and joints through internal force (contractions) or external force (weights/bands), and the body responds through adaptation.
Whether through manual therapy or strength training, force is the signal that drives cellular adaptation. Cells interpret the mechanical forces placed on tissues and respond by adjusting their structure and function to better handle the stress. Over time, consistent application of appropriate forces leads to improvements in tissue quality, strength, mobility, and overall function.
Wrapping it up
By opening up ranges of motion through mechanical force and then systematically improving both the sensing (afferent) and the acting (efferent) components of the nervous system, we enhance the communication pathway between the brain and the muscles, and we create a more robust and adaptable body which improves mobility, joint health, movement potential, and movement quality.
Simply put: if “you can’t move where you can’t move”, then we need to create more movement options and update the action map in your brain so you can move MORE and move BETTER.
When there are limited options, tissues and joints can get overworked and overstressed. Versus if you have lots of movement options then there is a little bit of stress across many different tissues and areas of the joint capsules.
Through manual therapy and mobility training, we give you more options.
The more movement options you have, the more adaptable you are.
The more movement options you have, the more things you can do in life.
Let’s help you live the fullest active life you can!
