Movement Lab
It’s an all-too common story—nagging aches and pains that never seem to go away in spite of consistent strength training and decent self-care. When a physician does imaging and finds “nothing wrong,” what can be done? In last month’s blog, we talked about how chronic pain can lead to heightened sensitivity in the nervous system. This month we are focusing on another contributor to chronic pain— inefficient movement patterning.
What is an inefficient movement pattern?
An inefficient movement pattern is often the result of lacking core support. When we have the intention to move, our deep core stabilizers activate in anticipation of that movement.1 Before addressing core strength, it’s important to address core patterning. In other words, do the muscles fire in the right sequence and at the right time? Strength training before addressing the ineffective movement pattern or sequencing can create abnormal stresses on the joints and can lead to tissue damage over time.
What does efficient movement look like?
From a Functional Manual Therapy® perspective, we look back to developmental movement for clues as to what efficient movement looks like. Human beings are neurologically wired to develop movement patterns in a particular sequence and timing to navigate the world. Basic movements like rolling and crawling lay the foundation for complex movements like walking, running and jumping. The next time you are around little ones, notice the way they intuitively stack the spine while sitting; the way they deeply squat to pick up a toy; and how they spiral when rolling over.
Why do inefficient movement patterns develop?
Even though efficient movement patterns are neurologically wired within us, inefficiencies can still develop over time. Often, it’s through compensation for pain or injury, or habitual patterns of navigating to our environment. Compensation patterns from pain and/or injury are very common. If you sprain your ankle and can’t put weight on that foot, you might hop or use crutches at first. To avoid fully stepping on the foot as it heals you might lean to the side, hike the hip, or rotate the spine (or all of the above!). Even once we are feeling better, these compensation patterns often linger unconsciously. Sometimes these compensations stick around because we can’t stabilize well through the affected area.
In other cases, daily habits that have formed in response to our situation, task, or environment 2 can lead to movement inefficiency. For example, musculoskeletal pain can be related to space and furniture design in homes and offices, hence the rise of ergonomics. If a sofa is so deep that our feet cannot touch the floor when sitting, then the spine takes all the load. This excessive load on the spine can cause the postural stabilizers to fatigue more quickly, resulting in a slouched posture. Sustaining a slouched posture for prolonged periods can lead to low back and neck pain because those structures aren’t getting support from the bottom.
If an awkward angle in a kitchen makes putting dishes away more difficult, the body may develop a specific way of bending and twisting to accomplish the task. This pattern becomes habitual with repetition. While adaptations like this help us successfully navigate our environment in the short-term, they can become problematic in the long-term. Repetitive asymmetrical loading of the soft tissues and joints can lead to muscle imbalances and movement limitations, which over time lead to degenerative changes that can permanently restrict our movement.
What’s the solution?
For the Functional Manual Therapist®, a mind-body approach is used to address inefficiencies because it involves both the physical practice of functional movement and the mental practice of moving with greater awareness and intention. Another way of thinking about it is remembering fundamental movement patterns that already exist in our mind-body and connecting those patterns to functional movement.3 In both cases, our movement can become more efficient when we get feedback from a variety of sources, like a mirror and/or a skilled movement instructor
What is Movement Lab?
To meet our clients’ need for additional feedback from a physical therapist when practicing movement patterns, we have created a small group class called Movement Lab. This class combines concepts from yoga, Pilates, and the Functional Manual Therapy® approach to help you unlock your true potential. With only 4-6 people in a class, individualized feedback in real-time ensures you are practicing more optimal movement strategies.
Who is it for?
Movement Lab is uniquely designed for clients who have been seen at Congruency. Current clients may be referred into the class by their therapist, or you may request to be added to the class. You might begin the class during your regular plan of care, or as a transition back to your regular fitness routine. If you have been to our clinic in the past and are interested in joining the class, please call or email the office and Sarah will add you to our list.
How does it work?
For current clients, your therapist will work with you on basic breathing and core engagement before joining. The class will reinforce these foundational skills and build upon them to progress to functional movement. For clients who have been here in the past, breath work and core engagement will be reviewed at the beginning of each class.
Where and when?
Movement Lab is held at Congruency in Midtown Charlotte at Congruency Therapy & Wellness. Let your therapist know you are interested, or contact us to reserve your spot.
References
1 Hodges PW, Danneels L. Changes in Structure and Function of the Back Muscles in Low Back Pain: Different Time Points, Observations, and Mechanisms. J Orthop Sports Phys Ther. 2019 Jun;49(6):464-476. doi: 10.2519/jospt.2019.8827. PMID: 31151377.
2 The ICF: An Overview. World Health Organization. Retrieved May 7, 2025: ttps://www.cdc.gov/nchs/data/icd/icfoverview_finalforwho10sept.pdf
3 Hackney, P (1998). Making Connections: Total Body Connectivity through Bartenieff Fundamentals. New York: Routledge, p. 17.
