Are You Moving Functionally or Just Moving?
You know you’re moving—but are you moving functionally? That’s the real question. Sure, you can get from point A to point B, but are you using the right muscles at the right time?
Honestly, if our lifestyle didn’t work against the design of our bodies, we wouldn’t even have to ask this. And I get it — most people don’t even know what the right muscles are, let alone think about whether they’re working properly.
Whether you exercise daily, run marathons, do yoga, work at a desk, or ride a bike occasionally, this blog is for you! We all move—from the smallest daily tasks to playing with our kids—and doing those movements dysfunctionally over time can lead to pain and repetitive injuries.
Let’s explore what functional movement is, how to tell if you’re moving functionally or dysfunctionally, and what you can do about it. Plus, I’ll teach you how to do a simple self-assessment.
What is Functional Movement?
Every movement you make is either functional or dysfunctional. Functional movement is movement by design—the same movement pattern shared by all humans, regardless of our differences.
Every baby worldwide develops movement following the same progression. Starting around 3 months, babies build muscles and neurological pathways that connect the brain and nervous system to the muscles needed for movement. From rolling over to walking by around 12 months, these movement patterns form naturally.
Babies move like this because we’re all hardwired the same way. It’s like blinking—we don’t think about it, it just happens. Think of functional movement as a default app on your smartphone that can’t be deleted.
But here’s the catch: because humans are highly adaptable, functional movement can become dysfunctional to compensate for lifestyle demands.
How Does Functional Movement Become Dysfunctional?
Here’s a quick review:
Your brain controls everything in your body, with two main goals:
- Keep you alive and help you reproduce (so the species survives)
- Make your day as safe and comfortable as possible
Now, imagine you sit behind a desk 8+ hours a day, staring at a computer screen. Over time, your neck shifts forward, your hip flexors get tight from sitting, and your pelvis tilts forward.
Because of these new positions, your brain has to adapt so you don’t fall forward when you walk. This adaptation rewires your movement pattern—now dysfunctional—but your brain is simply doing what it needs to keep you upright given your lifestyle.
Watch this to see how this works:
Now that you know your movement is dysfunctional, knowing how dysfunctional you are is the beginning of the solution.
How To Do a Functional Movement Self Assessment?
You can start evaluating yourself right now with some simple steps:
1. Self-Imaging:
Have someone take photos of you from the side and front. Look for:
From the front:
- Head tilt to one side?
- Shoulders level?
- Nipple symmetry?
- Finger tips even?
From the side:
- Is your chin parallel to the ground?
- Are your hands by your side or forward?
- Is your rib cage flared?
- Is your pelvis neutral or tilted?
What is a Plumb Line?
Imagine a weight hanging on a string, creating a perfectly straight line. In good posture, certain body points line up on this line:
Side view: ear hole, shoulder tip, hip bony part, middle of knee, outer ankle bone
Front view: eyes, top of shoulders, chest side below breasts, pelvis bones, top of ankles
Look for any deviations in your photos.
2. Shoe Evaluation:
Check a pair of well-worn shoes (around 6 months of daily use). Flip them over and observe the wear pattern. Watch this video for tips:
If you checked a lot of things that were off, and you want to do something about it before experiencing pain and injuries, read the section below.
What to Do If You Find Dysfunction
If you notice several things off in your posture or shoe wear, you might want to fix them before pain or injury sets in.
You may think the answer is to stretch tight muscles and strengthen weak ones—but stop and read this first.
Why Stretching and Isolating Muscles Isn’t Enough
Remember how babies move? They don’t use dumbbells, resistance bands, or do isolated stretches. They move naturally, developing the muscles and neurological connections they need.
If movement dysfunction develops, it makes sense to return to those natural movement patterns to find and fix the problem.
Isolating a painful area often fails because your body works as a whole system. If you only treat the pain site without correcting the underlying neurological control, aches will likely come back.
The Neurology Behind Functional Movement
Your brain holds a blueprint for movement and posture called the Homunculus—a detailed map of body control that develops from birth to around 16 months.
If this blueprint is altered by injury, poor posture, or inactivity, your movement becomes dysfunctional.
Think of your body as a concert: the brain is the conductor, and your muscles are musicians. If some musicians don’t know when to play or when to stay silent, the music sounds off. Working on just one musician (muscle) won’t fix the entire concert.
How Dynamic Neuromuscular Stabilization (DNS) Helps
DNS is a series of movements based on how babies naturally develop movement. It helps retrain the brain and muscles to work together properly—like rehearsing a concert until the whole orchestra is in sync.
Watch these videos to see DNS in action:
You don’t have to reinvent the wheel. Nature’s way has worked for generations. Returning to the basics of functional movement and addressing the neurological control behind it is key to pain-free living. Contact us when you’re ready to learn what it takes to start living pain-free.
Remember, you are the designer and director of your life. Design and direct it the way you want to live.
Dr. Shakib