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Angelina Marshall

Make First Move your way to move

First Move principles teach us how to use our bodies safely and effectively to avoid physical strain and injury.  These principles apply in all aspects of our lives be it work, home, sport and recreation.  This month’s ’Move Edition’ gives you tips to help you make these First Move principles the way you automatically move every day.

Using First Move Principles will make you stronger and avoid strain and potential injury.


Discomfort is your bodies early warning sign.  If you are feeling any discomfort don’t ignore it.  Think about what you are doing.  For instance:

  • If you have back pain – is the weight in your toes when bending or are you BALANCED with the WEIGHT IN YOUR HEELS?
  • If you have elbow pain – are you gripping with your whole hand or leading the grip with your PINKY POWER?

Change the way you move and ensure the discomfort doesn’t turn into pain.


If you are about to do a heavy activity – think before you move.

For instance – if you are about to:

  • Pull something heavy towards you check your elbow is down in the POWER POSITION, you are leading with your PINKY POWER and ready to BREATHE OUT FOR POWER
  • Lift a heavy object check you are in the WEIGHTLIFTER POSITION with butt back, chest up and ready to drive through your heels and breathe out as you lift.


We all understand the importance of practice to improve a sporting technique – you have to practice to get better, stronger and fitter.

The same importance applies to improving how you move day-to-day when you are bending, pushing, pulling, twisting, lifting and all those common activities that occur on a daily basis.

Commit to the following:

  • Pick one First Move Principle to practice each day.

Pick a regular que to remind you to practice.  For example:

  • Each time you come back from a lunch or ‘smoko’ break practice
  • At the start of each new order or ‘job’ – use your shoulders in the POWER POSITION for 10 repetitions
  • Each time you stack the dishwasher – practice MOVING WITH BALANCE

If you practice little and often it will start to become a new habit.  You will automatically be MOVING WITH BALANCE, MOVING YOUR FEET to avoid twisting, having your elbows down in the POWER POSITION, using your PINKY POWER, BREATHING OUT FOR POWER and LIFTING LIKE A WEIGHT LIFTER – you will be stronger and avoid strain and injury.

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