The origin of movement mastery - part 1

Movement has no boundaries, it’s evolving, symmetrical and asymmetrical, it’s fluid, multi-directional and it happens both voluntarily and involuntarily.

This makes it extremely difficult, if not impossible, to standardize a common system that agrees on what consist of the core movement fundamentals and how to teach them.

With that said, at HAUS No3 we do our best to peel back the layers of the onion of movement and identify what we think are the origin and key building blocks of movement and the origin of movement mastery.


We have previously written about the importance of breathing and how it effects not just your movement but also your general health and well-being.

Breathing is not just a vital means of gas exchange providing your body with oxygen but also the director of muscle activity, hormonal balance, alignment and posture. In short, breathing effects your movement and it should be the entry point of movement mastery in our book.

Learn more about breathing and how it effects your movement.


Following the developmental sequence, we are born with mobility and we gain motor control (stability) as we develop and grow. This doesn’t necessarily mean that mobility is more important than motor control (you need both), but proprioception relies on having sufficient levels of mobility to send and receive clear signals from the CNS to react to the environment and provide motor control. So, following the theories of FMS, with limitations in mobility your motor control and therefore movement will suffer.

Our experience at HAUS No3 tells us to look at four main areas of mobility when it comes to teaching movement and exercises with our guests;

  1. Ankles

  2. Hip

  3. T-spine

  4. Shoulders

More often than not we find that our guests are limited in mobility in one or more of these areas and we use interventions such as mobility and corrective exercises to improve them as much as possible.


In terms of important milestones in the developmental sequence, babies should be rolling over from tummy to back at around 3-5 months, usually followed by an ability to roll the reverse way, from back to tummy, a few months later. This is a sign that the baby is developing sufficient motor control and strength.

At HAUS No3 we work mostly with men and women, +30 years that want to move well, feel good and live a healthy, fit life. But even for adults, assessing and training rolling patterns can have a huge benefit in re-learning and gain back movement skills and patterns that somehow has been lost along the way.

Rolling combines mobility and motor control (stability) with the use of upper extremity, core and lower extremity in a coordinated manner to move from one position to another. Rolling patterns (4 quadrants) can reveal asymmetries and limitations in fundamental movement and improving rolling can help improve core and spinal control, rotational sports and activities (golf, tennis, etc) as well as for neurological and musculoskeletal rehabilitation.

Although practicing rolling patterns might look funny and feel a bit silly at first, we believe that developing postures is a key to proper motor control and further more complex movements and rolling is therefore an integral part of the origin of movement mastery at HAUS No3.


At HAUS No3 we like to approach movement from the “ground up”. Before mastering movements in standing positions we want our guests to understand and be proficient in the kneeling postures (half and tall kneeling).

Sometimes, the sedentary lifestyles and that adults put their bodies through, basic movement skills and body awareness are lost. After having established sufficient levels of mobility and motor control (stability), the kneeling posture challenged the trunk and core specifically under weight bearing loads.

By having a strong core that activates at the right time

you allow your arms and legs (extremities) a chance to produce force and function properly. This theory is based on the principle of the need for proximal stability before distal mobility. We can test and challenge this in kneeling postures that are seemingly simple but also reveal a lot of information about pelvic, spinal and general core control.

So, both the timing and core strength aspect dictates how well your core can transmit and generate power and speed both for training and sports but also for everyday activities such as walking, cleansing your house, etc.

Essentially, kneeling postures (half and tall) takes the legs and arms out of the equation and allows us to narrow our focus on the function of the core only. These observations gives us knowledge to design custom training programs to our guests at HAUS No3.


We hope you enjoyed part 1 of our series "The origin of movement mastery" and how we look at the developmental sequence and fundamental movement skills and patterns at HAUS No3.

Learn more about our story, training systems or how to get started at HAUS No3 or schedule a consultation and experience for yourself what we do and how we can help.

HAUS No3 is a boutique personal training studio located at Naiipa Art Complex in Phra Kanong, Bangkok - a 2 minute walk from Phra Kanong BTS station (exit 4).

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