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A blog post explaining what Functional Patterns is, and how we use it at Reconnect.
In recent times there has been a lot of talk about "functional movement" and how to do it. However, a lot of methods lack the necessary specificity and foundational movements that we are literally designed to do, in order to achieve optimal results. At Reconnect, we can see the absolute value of utilising a functional movement training methodology, thus utilise the "cream of the crop" Functional Patterns (FP).
Dr Xanthe is a certified practitioner in Functional Patterns and has been training using FP for 5 years now. Her own experience of benefits and improvements has inspired her to help spread the knowledge and share this amazing methodology with her local community. Being a trained and experienced Chiropractor has further helped Dr Xanthe to gain an intricate understanding of the human body and how to best utilise FP.
What is Functional Patterns?
FP is a way to train humans in relation to their biological characteristics: Standing, walking, running, and throwing were the four most important movements for human survival. It creates better stability, power, and agility as well as gets rid of pains.
FP uses a first principles approach to training, as well as life in general. A first principles approach involves breaking down complex problems into their most basic, fundamental elements, or first principles, and rebuilding the problem from these foundational truths. This method encourages critical thinking and innovation by questioning assumptions and focusing on the core components. How is that done with FP?
"This method encourages critical thinking and innovation by questioning assumptions and focusing on the core components"
Standing, walking, running, and throwing are considered the most fundamental movements at FP, known as the "FP First Four". These movements are considered the four main movement patterns that we as bipedal (standing on two legs) animals are designed to be able to perform easily, and that respect our biomechanics and biology the most. The first four are prioritised for maintaining a healthy, pain-free body structure. FP creates quality movement patterns through these activities, aiming to alleviate joint stiffness or friction, reduce unwanted muscle tension (from knots & scar tissue), and improve strength and athleticism without causing any further damage and often helping to heal any existing injuries.
So most of the movements are derived from standing, walking, running and throwing. However, it may not appear so. This is because the movements are often slowed down or exaggerated to some degree, to create the necessary range of motion or muscle activation that will ultimately help your body to perform that movement and other similar movements better in everyday life. This is achieved through a kind of "muscle memory" - as they say practice makes progress. This is why the slogan Functional Patterns is "Train intentionally, not habitually".
You can think of this method of training as an "active adjustment". Throughout the movement and the session, multiple specific cues are given to help the individual to perform the movement correctly. This helps to change the way the muscles and joints behave during the movement, therefore changing the "default" mode the body uses for that movement to a better one.
"You can think of this method of training as an "active adjustment"...this helps to change the way the muscles and joints behave during the movement, therefore changing the "default" mode the body uses for that movement to a better one."
Does training the "first four" help improve other movements?
Absolutely. When you train your body in the way it is designed to move, your biomechanics improve in a way that allows you to perform other movements with more ease, including things like squats and deep squats, lifting objects and sports.
What is Tensegrity?
Functional Patterns employs a transformative perspective on movement by viewing the body through the lens of tensegrity, recognising the interconnectedness of its structures and systems. Tensegrity refers to the structural integrity of an entity with optimal tensegrity being achieved through perfecting the balance of tension and compression. Much like a suspension bridge where cables (tension) and pillars (compression) are assembled in a manner that distributes forces evenly to maintain strength and stability. In the context of the body, tensegrity illustrates how muscles, bones, and connective tissues work together to maintain structural integrity and facilitate movement. By understanding tensegrity, we recognise that movement that respects our biology requires a holistic approach that considers the body as a unified entity, rather than treating individual muscles or joints in isolation.
"Tensegrity refers to the structural integrity of an entity with optimal tensegrity being achieved through perfecting the balance of tension and compression"
Tension: good or bad?
But isn't tension the "bad guy"? Doesn't it create headaches and tight muscles and soreness?
It depends on what kind of tension we are talking about. Having tension from scar tissue or knots in your muscles or fascia is the kind you don't want, as it is likely to cause grinding, friction or restriction in the body. Tension from creating activation or "contraction" in the muscles during their whole range of motion (so, in a shortened state as well as a lengthened state) is the kind you do want, as it creates expansion, gliding and ease in the body. This can often alleviate the symptoms often associated with tension, such as tension headaches, rock-hard upper traps and joint pain. The following hypothetical scenario may help to explain this concept.
Imagine you have a bucket, which represents your energy levels. When you fill the bucket, you have lots of energy. As you use the energy, you dip into your bucket or pour some out. But what if you have many holes in your bucket? Every time you fill your bucket, you have to refill it soon afterwards because the energy has leaked out (think increased sleep needs, increased portions and meals throughout the day, needing supplements and other substances like coffee to "give you energy").
This is how you can imagine the body in terms of movement and tensegrity. If you can create lots of tension in your pec muscles to push something in front of you, but your abdominal muscles are unable to develop tension or contract (particularly the lower portion because you are bloated or have a tilted pelvis), then all of the force or energy you are creating with the push is "leaked" out from your midsection.
This is why we need to create tensegrity across the whole body as a system, or "patch the holes" in the bucket, to ensure that the force or energy you are creating is used efficiently and there are no leaks. When you train intentionally, creating tensegrity throughout all of your muscles, then you begin to patch those holes.
Moving in this way can be incredibly healing for the body. Many people have experienced how some training methods or styles can actually increase pain and the likelihood of injury, whereas training with these concepts in mind aims to do the opposite; alleviate pain and heal the body with movement. The benefits of FP go beyond the pain and muscle-related improvements, including increased energy, better sleep, improved stress management, improved confidence and mental health and more.
"The benefits of FP go beyond the pain and muscle-related improvements, including increased energy, better sleep, improved stress management, improved confidence and mental health and more."
What about asymmetrical body structures?
You may have noticed that your body structure is not symmetrical, or perhaps doesn't look "the way it should". Many people notice that one shoulder is higher than the other, or that their knees hyperextend (known as "banana knees"), or that their head sits forward of their shoulders, or that their lower back curves forward a lot. These are all imbalances in the body that can cause problems beyond not looking right. These are the kinds of imbalances that FP aims to correct, improving posture and therefore how well the body functions as a whole. If you're interested in how posture effects how well our bodies function, check out this blog post.
Who can train using Functional Patterns?
This type of training is not exclusive to those who are not in pain or injured, or even a particular skill level. The beautiful thing about Functional Patterns training is that it is incredibly scalable; Dr Xanthe has worked with individuals with Parkinson's disease, multiple sclerosis, intense pain syndromes, kids as young as 7 years old and older adults around 75 years old! Having said that, Dr Xanthe has also worked with athletes and people who wish to improve their athletic performance. This training method truly is for everyone.
First image & video credit: Functional Patterns (www.functionalpatterns.com)
Dr Xanthe is available to provide both one-on-one sessions and group classes (up to 6 participants) using Functional Patterns utilising the gym space at Reconnect. If you're interested in learning more or participating, please get in contact with us.
If you would like to get moving, please contact Dr. Xanthe Hand at Reconnect Chiropractic on 0472 924 000 or visit www.reconnectchiropractic.com.au to make a booking.
Thank you for visiting our Reconnect Blog
Rannoch Circle Hamersley, WA
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