Imagine this: thinking about exercise strengthens your muscles, even if you don’t move an inch.
Mental imagery not only activates the same brain regions as the actual movement but also can speed up the learning of a new skill.
Mental imagery and sports performance
Mental imagery, mental practice, or visualisation is a technique that has been used by sports psychologists for years to improve athletic performance on the playing field. Many successful Olympic athletes, basketball players, golfers, tennis players and other sports people credit the technique for their competitive edge, mental awareness, well-being and confidence
Champion golfer Jack Nicklaus famously said,
“I never hit a shot, not even in practice, without having a very sharp, in-focus picture of it in my head. First I see the ball where I want it to finish, nice and white and sitting up high on the bright green grass. Then the scene quickly changes, and I see the ball going there; its path, trajectory, and shape, even its behaviour on landing.”
Mental imagery strengthens neural circuits
Mental imagery isn’t just for sports stars. Professional musicians commonly rehearse difficult parts of a musical passage by performing the piece of music in their mind. It’s thought that the mental rehearsal activates the same motor, somatosensory, auditory, and emotional circuits as playing the actual instrument.
Surprisingly, visualisation can even strengthen muscles. Simply imaging you’re lifting weights in the gym can increase muscle strength by up to half as much as if you’re actually doing it. The visualising brain sends electrical signals to the muscles, which makes them stronger, even if you’re not moving. 🌱
This type of virtual workout is being used by Dr Guang Yue and his team at Kessler Foundation to help improve muscle strength in the people undergoing rehabilitation. Yue says,
“Accumulating evidence suggests that mental training without physical or muscle exercise can improve voluntary muscle strength…This finding could have significant application in rehabilitation medicine because numerous weak patients or frail older adults who find it difficult or unsafe to participate in conventional strength training, such as weightlifting programs, may now be able to strengthen their muscles by using their mind.” 🌱
Internal vs external imagery
Research by Dr Yue and others describes two types of mental imagery: Internal and External.
- Internal imagery (also known as kinesthetic or first-person imagery) involves imagining or mentally creating the physical feeling of performing the exercise from within your body.
- External imagery (or third-person visual imagery) lets you see or visualize yourself performing the task from outside your body—similar to watching yourself in a movie.
Internal imagery generates significantly more physiological responses such as changes in heart rate, blood pressure, and respiration rate compared to doing external imagery. Yue’s team have shown that internal rather than external imagery is required to increase muscle strength. Yue says,
“We suggest that this process might reinforce the neural circuitry and send stronger signals to the target muscle.” 🌱
Mental practice in rehabilitation
Because neuroimaging studies have shown the same parts of the brain are activated during mental rehearsal and actual practice, it’s thought that the technique may help recovery from stroke, especially when used to rehearse demanding or complex motor tasks like walking or writing.
A meta-analysis of the effect of mental imagery on recovery from stroke conducted by Australian researchers concluded,
“Indeed, mental imagery could be a new hope for stroke patients given its benefits of being safe, cost-effective and rendering multiple and unlimited practice opportunities.”
Even though mental practice offers a safe and easy way to help preserve and improving performance no amount of visualisation can substitute for physical practice, exercise, or getting out on the course and practising your golf swing. And it is important to keep in mind that, like the real thing, mental training needs to be intensive and repeated over and over again to work. 🌱
2024 Research Updates:
🌱 The effectiveness of mental imagery in sports can reach far beyond professional levels. Mental imagery training improves physical performance and basic skill development of beginner level adults. It’s also not just adult athletes that can benefit from imagery training. A 2020 paper found that teenage volleyball players competing at a state level make better passing decisions after an 8 week imagery training program. Similarly, young beginner badminton players show improved performance and increased self-confidence after an 8 week imagery training program.
🌱 By combining physical and mental imagery training, athletes can gain far greater increases in muscular strength. Kickboxers who use both physical and mental training have greater muscular force than those who only train physically. These athletes also show a reduction in hormonal and physical stress.
🌱 Mental imagery is useful for improving more than just strength. Following hip replacement surgery, mental imagery therapy can accelerate rehabilitation, with significant improvements in mobility and gait. In older adults without a neurological condition, an imagery training program also improves their overall balance and mobility. There is some evidence for similar improvements in balance and mobility with imagery training for people who have experienced a stroke. However, more high-quality research is still needed to determine the extent that mental imagery improves those aspects of stroke rehabilitation.
🌱 Scientists have now theorised that internal and external imagery have different beneficial effects on performance. Internal imagery can be thought of as a “readiness for action”, where the brain activates an existing mental representation of a known movement and physiologically prepares the body for that action. Meanwhile, external imagery is more effective for learning and the acquisition of new skills. This new framework means that external imagery may be a more appropriate visualisation tool for a beginner, with internal imagery becoming more appropriate once individuals gain experience with that specific movement.
🌱 New research has shown that mental imagery can cause changes in the spinal cord too. Even a single session of mental imagery can result in temporarily increased spinal cord plasticity. There is also increased excitability of neurons in the spinal cord after a one week mental imagery program. Changes within both the brain and spinal cord after mental imagery likely contribute to observed increases in strength by boosting communication pathways to the muscles.
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About Dr Sarah
Neuroscientist, Author, Speaker, Director of The Neuroscience Academy suite of professional training programs.
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love reading this information as it supports what Dr. Moshe Feldenkrais taught his students starting his work in the late 1940’s. The Feldenkrais Method is widely know for it’s use of the imagination and gentle movement explorations.
As a teacher of Awareness Through Movement Classes, (Feldenkrais Method), directed imagery is focused on how we do what we do and our sensations as we do, as well as students creating the sensation of movement before they take action.
If schooling would just take a moment and allow students to “breathe” – use mental imagery, can you imagine the impact on students’ ability to form strong neural networks for ‘cells’ or ‘co-signs’ or ‘conflict’ or, or, or….!!! The idea of needing prior knowledge as the starting point for learning new ‘stuff’ is a neuro-scientific fact. However, too often the ‘baby connections’ made in the early stages of learning do not have opportunities to become strong and move from working memory to long-term memory. Little wonder schooling can be frustrating for so many.
I completely agree with you. Schools should undergo comprehensive reform, worldwide. I am a Mindfulness teacher and I have trained my son – who is now 8 years old – to do body scan for a few minutes every night before going to bed, to work on his breath when he finds himself agitated, and to visualise his dreams. It has helped immensely. Children are like sponges: they absorb information very quickly and don’t indulge in skepticism.
Excellent article.As a ‘hacker’ at golf I have employed this technique,playing a mental round using a ‘swing timing mantra”,in my case,”guru Chuz”It definitely helps,though still a hacker.Perhaps practice, plus mental visualisation might see a 22 on my card?
I used this technique when I went in for dental work. I was scheduled for the removal of two wisdom teeth when the dentist informed me he would remove four. I kid you not, I was only in that chair for maybe 15 minutes. He sat back after the procedure, arms crossed telling me that I had, “incredible mental concentration”. Once home, I had no pain, no bruising and healed quickly with no long term side effects. It works.
This is the first I’ve heard of mental imagery strengthening neural circuits. However, I can see where this can be beneficial. Since I was little, I remember being told you are what you think, so really how different is this concept. As another writer made note of, incredible mental concentration is something that is needed. Quitting the noise and distractions around you and being able to focus on the task at hand
This technique reminds me of the old adage, “mind over matter.” I was taught by my grandparents that you can accomplish anything if you just believe in yourself. No matter the obstacles, you have the ability through determination, motivation, and desire. For me, it is my need to succeed by finding my interest in the particular event, topic, etc.
I have a close friend who is teacher and uses imagery with her 3rd grade students to help in their daily studies. She first teaches the importance in self awareness through breathing exercises. I have admired her patience and care for many years and have seen how benefical mindfulness is for all. The neuroscience aspect is what helps them to push forward.
As a hypnotherapist, this is obviously music to my ears. Helping my clients create rich visual images of what they want to achieve is the first step along the way. Creating a trance state helps remove the critical faculty so that anything is possible.