Synchronization, the capacity to carry out intricate, regulated body motions effortlessly and smoothly, is crucial for everyone—not just dedicated athletes or performers in Beyoncé’s support troupe. Why? Because it simplifies existence. “If you possess good synchronization, you’re more inclined to carry out day-to-day duties more securely and effectively,” notes Molly Frankinburger, DPT, PT, CSCS. “We frequently associate synchronization solely with sports,” she clarifies, “such as the ability to throw or hit a sphere.” Nevertheless, as per Dr. Frankinburger, there is much more to it.
Concerning synchronization, there exist three primary varieties: hand-eye skills (utilizing the visual system to control movements), delicate motor skills (subtle hand motions like scripting and indicating), and broad motor skills (using large muscle groups to stroll, sit, stand, etc.). Excellent synchronization entails the capacity to execute smooth, precise, controlled actions on all three levels. This comprises suitable pace, timing, and orientation of specific muscle movements, according to Dr. Frankinburger. So, being adeptly coordinated is entirely about modifying your movements based on input from multiple body systems, including vision and proprioception (comprehending your location in space).
Dr. Frankinburger highlights that numerous day-to-day activities of living (ADLs) are significantly more intricate, biologically speaking, than you may believe. Even a seemingly routine task like washing dishes is a multifaceted maneuver for your brain and body to perform. “The majority of our everyday movements incorporate more than one joint or body area and are intrinsically variable, driven by feedback from our nervous and musculoskeletal systems,” she notes, alluding to the framework for your muscles comprised of your bones and connective tissue.
Visualize synchronization as your body’s personalized symphony orchestra. “Our bodies and minds are incessantly heeding feedback from multiple systems to yield what appears as a single cohesive movement,” Dr. Frankinburger states, “just like the contrasting sections of an orchestra converge under the conductor to produce captivating music.” One of the top ways to fine-tune your instrument (i.e., your body) is by engaging in exercises to enhance synchronization.
“For exercises focusing on synchronization, you ought to stress the recurrence and velocity of the movement,” suggests Dr. Frankinburger. “Gradually amplify the pace of the motion until you can execute it smoothly and precisely.” You can even segment each of the following exercises before striving to synchronize the complex movement as a whole. Aim to complete 30–50 repetitions of each exercise three to four instances weekly.
Five exercises to boost synchronization
1. Skipping rope
“This is a simple activity to carry out at home, even without possessing a rope,” Dr. Frankinburger conveys. “Simply aligning the motion of your hands with jumping constitutes an effective synchronization exercise.”
Benefits: By amalgamating delicate motor skills (manipulating the rope with your hands) with broad motor skills (the jumping), you enhance synchronization.
2. Bird dog
Initiate on all fours with your wrists beneath your shoulders and knees under your hips. Elevate your right arm and left leg off the floor simultaneously, stretching both to full extension and reaching your fingertips as distant from your toes as feasible. Lower both limbs back down and exchange sides. That forms one repetition.
Benefits: “This reciprocal motion greatly mirrors the synchronization needed for a standing alternating arm and leg extension,” Dr. Frankinburger elucidates. “You’re bolstering core stability and the aptitude for distal movement. Large movements necessitating you to shift limbs away from your body’s center.
3. Stand march
Commence standing with feet beneath your hips. Raise your right knee up so that your thigh is parallel with the floor and maintain for a breath. Subsequently, lower it back down and swap sides. This equals one repetition.
Benefits: “Balance is connected with synchronization,” Dr. Frankinburger asserts. “They are distinct entities, but there is overlapping between the two. Here, you’re coordinating your movement utilizing hip flexion and core stability, on alternating legs.
4. Overhead squat
Position yourself with feet shoulder-width apart, and elongate your arms upwards. Whilst retaining your torso upright, sink back into your glutes and bend both knees deeply (pressing them apart from each other), lowering your seat towards the ground. Guarantee your buttocks don’t descend beneath your knees, which should not protrude in front of your toes.
Benefits: Analogous to the stand march, you’re coordinating full-body movement utilizing hip flexion (bending) and core stability.
5. Walking strides
Initiate standing with feet beneath your hips. Take a lengthy step forward with your right leg, then bend profoundly through both knees, entering your stride. Exert pressure through your front heel and propel off your rear foot to rise and stride your left leg forward to meet the right. Now duplicate with the left leg. That counts as one repetition. Persist switching, and reverse if you exhaust space. As in the overhead squat, ensure your knees follow in line with your second and third toes and refrain from collapsing inward.
Benefits: “This necessitates balance, support, and coordination of the torso,” affirms Dr. Frankinburger.
Conclusive insights
Synchronization is a pivotal component for effortlessly executing everyday movements and steering clear of injury. It encompasses speed, nimbleness, and accuracy, whether referring to hand-eye skills (utilizing the visual system to guide movements), fine motor skills (petite hand motions like scripting and pointing), or broad motor skills (using ample muscle groups to stroll, sit, stand, etc.).
Ideally, you must engage in tasks to enhance synchronization three to four times weekly, as consistency constitutes a fundamental element in building the brain-body connection crucial for good synchronization.
