How it started; how it’s going.
Started with numerous issues, most notably was scapular dysfunction that contributed to pain in the upper traps.
The first exercise is conditioning the muscles of the shoulder girdle & thoracic spine to integrate instead of putting all the demand on the traps.
The second exercise is reinforcing the corrective mechanics and putting those muscle connections to work during movement.
The result is a better connected body that can disperse force through the kinetic chain and balance the workload for the muscles.
As we continue to clean up dysfunctional movement patterns, moving correctly will train the body to operate efficiently and handle the demands of the real world without pain and injury.
In most gyms you’ll see lifters moving weights up and down, but that leads to compression on your joints and spine.
In our gym, we prioritize lifting weights through a horizontal force to train the muscles to contract the way they do in the real world.
Weight lifting that you see in most gyms builds muscle through vertical forces, BUT your muscles don’t work like that.
Your muscles function through multiple forces and need to be capable of dispersing force horizontally and vertically to help your body move well through all planes of motion.
So before you pound out rep after rep of barbell squats or bench presses, recognize that your body doesn’t actually move like that on a regular basis.
To learn some functional alternatives check out the Functional Patterns Training System to set your body up for the world it lives in.
Come meet our team, we’re the only trainers in San Antonio who are FP Certified Human Biomechanics Specialists, ready to help you address your dysfunctions and move better!
We teach our clients to move intentionally to connect the upper body and lower body contralaterally. Bipedal contralateral movement is what developed our muscles, and why they function the way they do.
Modern times have made it difficult to keep our muscles functioning the way they were designed because we use the wrong lifting patterns when we exercise, we’re sedentary… and then we SIT on an exercise bike for “exercise”, we stretch the wrong way resulting in flaccid muscle tissue. All of these variables effect the way your body functions in real life.
In our gym we train your body to move the way your body naturally moves in life outside the gym. Simple looking, but not so easy to perform (correctly) when your body has been out of touch with these foundational movements. It takes time and repetition to reconnect your muscles and get them working optimally.
Routine tasks that you move your body through without much thought like bending down to pick something up can be wiring in bad mechanics.
Notice how the vertebrae bulge out when she firsts bends down, then when we correct the pelvis position her muscles contract around the vertebrae and protect them.
This shows how your body can just go through the motions however it thinks is correct, but your form might not be what you think it is. Fast forward and repetitive movements like this or exercises done wrong repeatedly will eventually lead to injury and cause “idiopathic” aches and pains.
This is why our training sessions do more than physical work because the brain is intricately involved in controlling your physical movement. We teach you to be mindful of how you’re moving in order to correct and reprogram sustainable function.
Neuromuscular reprogramming is just fancy jargon for training the brain/body connection via the correct exercise stimulus.
We have our clients utilize a mirror for most exercises to point out when their form is compromised leading to injury and understanding why the way they perform certain functions causes pain.
The consensus is that their brain thinks the way they’re already doing it is right. But when they get a reality check in the mirror they can finally see (and feel) the cause and effect from improper movement.
Your brain is always going to prefer to stay in its comfort zone and move through the path of least resistance, which is what prompts your muscles to respond with inefficient patterns. A pro tip we teach our clients is to slow down the movement and focus on controlling the details. Your body will learn how to use your muscles efficiently to move correctly and retrain your brain in the process.
Come feel what our gym does differently from the rest in the industry. Set up your initial (no obligation) consultation so we can get to know your body and you can get a feel for our style of training.
The state that your body is in on a regular basis should be an indicator of how fit you are. Your body should feel good after taking on the demands placed on it. If you’re hurting, limping, stiff, and sore in the wrong places then your body is warning you that something is off. It’s best to listen to the warning signals before your body feels irreparable.
Another aspect to consider is how you feel during and after an exercise or an entire workout. Training should prepare your body for life outside of the training room. Obviously there is appropriate muscle soreness related to an exercise that targets a certain muscle, but soreness shouldn’t permeate into the joints. When your joints feel sore or stiff from exercise, a good possibility is that your muscles aren’t working properly and your joints are picking up the slack. There’s also exercises that exacerbate compression, meaning your muscles are working but the technical aspect of the exercise causes compressive forces throughout the body. This usually manifests as muscle soreness accompanied by stiffness and rigidness when you try to move.
If you’ve been following us for awhile, you know the importance of efficient movement. When your body can’t move optimally it starts to compensate and alter your mechanics. You need to have some rhythm when you move to transmit force evenly throughout your kinetic chain. When you’re rigid, your movement gets altered and your function isn’t optimal. Then the entire point of exercise is missed because you can’t handle the demands of the real world appropriately.
Why is this exercise superior to the traditional variation of the “bridge?”
This exercise is teaching muscles to contract the same way they do to support these joint positions in reality. Not necessarily this exact position, but the overall position of the joints relative to other joints.
For example, the problem with the traditional glute bridge is that it trains the hips to extend while the knees are in flexion- when in reality this joint position combo doesn’t happen. When your hips extend, your knees are also extended- so it’s important to match the exercise up with what happens in reality to condition your muscles the way they naturally work.
Google “glute bridge” and you’ll see the difference in the exercise pattern between the traditional technique and the functional technique. Basically speaking, when your hips lift up they are extended, and when your hips are extended in real world movements, your knees are also extended. Hence why we teach our clients to perform the glute bridge with the hips up and the knees straight. This way teaches your muscles to associate contractions with the way they contract in the real world, providing more muscle support for your joints inside and outside the gym.
Our team of Functional Patterns trainers do a phenomenal job educating you about why certain exercises don’t work the way we thought they did. Instructing you through functional alternatives that train your muscles to function properly with the rest of your body, in the context they’re supposed to work.
Your body encounters and responds to multiple forces to propel through space.
Your body rotates, shifts, adducts, abducts, flexes, extends, undulates, spirals, pronates, supinates, and more- all at the same time.
These functions are necessary to move yourself efficiently through multiple planes of motion without pain and dysfunction.
As a human, your natural movement revolves around your gait cycle and the functions that make it successful.
To elaborate further- these functions work in oppositional harmony and set off a domino effect through your kinetic chain with every motion you do. Sometimes more or less depending on the movements.
To simplify- you need to be good at performing these functions. Your muscles contract better and your body moves better when natural functions aren’t compensated for.
Train with our team of Functional Patterns practitioners to address dysfunctional movement and restore your natural performance.
In order to maximize the amount of muscle you gain, your body must move correctly to ensure muscle is being developed in areas that it’s underdeveloped.
When you exercise with the correct form and optimize your biomechanics, your muscles get put to work in ways that they normally don’t. Dormant muscles get woken up and start contracting, tight muscles start to get lengthened, and your muscular system starts to integrate with your nervous system and fascial system to reshape your body.
This way of training builds muscle and strength, helps your body gain mobility and flexibility, all while simultaneously rehabbing injuries and decreasing pain. Allowing your body to perform better and move well during sports, everyday functions, and active lifestyles!