“Muscle Memory” is something we frequently hear in Tai Chi or any martial arts instruction. It can actually apply to any psycho-motor skill, meaning the muscle(s) automatic and predictable reaction to stimulus as a response to repetitions of a set of muscular actions. Because the brain becomes so familiar with doing a movement or posture, the delay between impulse and execution is very quick. Or as some instructors put it: the muscles remembered what to do!
But do they? Muscles don’t just know what to do on their own! Perhaps “motor memory” is a more accurate phrase because it is your brain that tells your muscles what to do. Muscle memory is considered by some to be preconscious - what happens before the conscious mind is aware. In practice, we are re-wiring our nervous system. This is a good thing if your health and circulation improves and you become more alert and aware.
Frequently, new students notice that their new movements are not as smooth, accurate, or visually pleasing as their instructor. That’s because the instructor has repeated this movement many times and the connection between the muscle(s) and the brain has developed the appropriate memory pattern or map.
Effective learning takes focus and many repetitions in order to develop the “memory map” which enables you to perform the movement accurately once the stimulus is present and the brain has sent the signal to the muscles. Once you reach that point, the brain automatically controls the muscles and executes the correct movement smoothly The more time you spend on dedicated practice, the faster you develop that brain-muscle memory/map.
As all new students (or even seasoned ones learning a new form or posture) realize, execution also takes a lot of thinking. At times, they feel overwhelmed trying to learn and perform a sequence or posture while at the same time, coordinating their hands and feet. And don’t forget about weight placement, posture direction (including turns), and where to look - all at the same time. If one persists and enough repetitions are performed, progress is almost guaranteed.
As we discussed in an earlier blog, intention, awareness, and attention are very important components in Tai Chi. You also need to be able to visualize a posture, or how can you perform it?
Refinement of both postures and sequences takes a bit longer and can be frustrating as progress is usually quite a bit slower than early on. Even though it takes longer, this refinement is vital in order to eliminate any bad/incorrect habits, postures, and potentially harmful errors. The goal is to make the necessary adjustments to the memory map we created early on so that we establish a more stable mapping foundation.
Now focus moves from learning the mechanics to being able to execute of the posture and sequence smoothly, while being relaxed and letting it flow without interruption, while at the same time avoiding unnecessary movements. We learn to recognize when our movement or postures don’t quite feel right and to make some of the necessary adjustments ourselves. Thinking critically and having body awareness is essential in this phase of learning.
Be sure to pay attention and listen carefully to your instructor’s corrections. Taking notes is not a bad idea (usually right after class) and repeat the posture or movement as soon as possible after you leave the class. Don’t wait too long to ensure that it stays in your long term memory. This can help you learn faster and avoid ingraining bad or potentially dangerous habits into your form.
Is that all we need to learn? Is “muscle memory” the answer to great form?
Unfortunately, there is a downside to “muscle memory” which can happen when you have learned and are comfortable with the postures and movements. There is a danger of just going through the motions while your mind is elsewhere. Your movements may be precise and expertly executed but they lack feeling or Shen. There is little to no integration between the mind,body, and spirit. Tai Chi depends on our conscious engagement with each movement.
Once muscle memory/map is achieved and retained, this is only the first step. Now it’s time to concentrate on the internal integration and to develop sensory awareness in order to advance and attain true mind-body-spirit integration. It is essential to feel what is happening inside you each moment and engage in the “multi-dimensional awareness that is inaccessible in memory, muscle or otherwise.” This requires that you slow down and pay attention to what is happening inside your body as well as outside. Otherwise, Tai Chi becomes just a pretty dance.
As you see, muscle memory (mapping or motor memory) is only the beginning of your Tai Chi journey. That is not to say it’s less important than other steps. As Morihei Ueshiba (Aikido founder) once advised: “Make the technique a part of your body before you move on.”
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