Common Movement Dysfunctions and How Functional Training Solves Them

After three decades in the fitness equipment industry, I’ve seen just about every movement dysfunction you can imagine. And I’m here to share nothing makes me shake my head more than watching someone with anterior pelvic tilt trying to crank out heavy deadlifts with terrible form. https://www.rushwalter.com/adapting-your-functional-fitness-routine-through-different-life-stages/ Been there, fixed that—both in myself and countless clients.

Back in 2008, I was dealing with chronic shoulder pain that just wouldn’t quit. Turns out, I had developed some serious upper cross syndrome from all those years hunched over installing equipment and sitting at my desk doing inventory orders.https://www.rushwalter.com/7-day-holistic-functional-fitness-program-for-beginners/ My chest was tight, my upper back was weak, and my posture looked like a question mark. Not exactly a great look for someone selling fitness equipment!

One of the most common dysfunctions I see is that dreaded anterior pelvic tilt—basically when your belly pushes forward and your lower back curves excessively. About 60% of my new clients walk in with this issue, usually from too much sitting and not enough proper core training. I battled this myself after a particularly busy installation season had me driving between sites for hours each day.

The game-changer for fixing my own pelvic tilt was implementing glute bridges into my daily routine. Nothing fancy—just 3 sets of 15 reps every morning before my cocoa even finished getting ready. Within three weeks, I noticed my back pain diminishing and my posture improving. Sometimes and often the simplest solutions work best.

Another widespread issue is upper cross syndrome—tight pecs and weak upper back muscles that pull your shoulders forward and give you that rounded appearance. I call this “computer guy posture,” but honestly, I see it in people from all walks of life. Heck, I developed it myself briefly despite working in fitness!

Face pulls became my secret weapon against this dysfunction. I keep a resistance band hanging in my office doorway and knock out a quick set whenever I walk through. It’s these little habit stacks that make the difference between theory and actual improvement. https://www.rushwalter.com/how-to-design-your-own-holistic-functional-fitness-routine/

Knee valgus (knees caving inward during squats) is something I see in nearly 70% of female clients and about 40% of males. This isn’t just an aesthetic issue—it’s a ticking time bomb for knee injuries. Functional fitness for injury prevention isn’t a temporary exercise regimen but one we should be aware of daily.

The fix? Lateral band walks are an outstanding remedy. They target those often-neglected hip abductors that keep your knees tracking properly. I have clients perform them as part of every warm-up, no exceptions. They might look silly waddling sideways across the gym, but their knees thank them later.

Poor ankle mobility is probably the most overlooked dysfunction I encounter. Limited dorsiflexion (the ability to flex your foot upward) messes with everything from your squat depth to your walking gait. When you twist your ankle and neglect proper rehab, you may pay the price with years of compensatory movement patterns.

A simple wall ankle mobilization drill for 2 minutes daily will restore your mobility over time. I now jokingly call it the “five-minute insurance policy” because it prevents so many potential injuries down the line.

Functional training addresses these issues by strengthening muscles in the way they’re actually designed to work together. https://www.rushwalter.com/how-functional-fitness-supports-healthy-aging-and-longevity/ Unlike isolated machine exercises that train muscles individually (which, don’t get me wrong, have their place), functional movements train movement patterns and muscular coordination.

The beauty of functional training is how it creates balance throughout your kinetic chain. When I had that shoulder dysfunction, no amount of bench pressing helped—it actually made things worse! https://www.rushwalter.com/how-functional-fitness-supports-healthy-aging-and-longevity/ But once I started incorporating pulling movements and rotational exercises, my body started functioning as a unit again.

I always tell my clients that fixing dysfunctions isn’t just about eliminating pain—though that’s a fantastic benefit. It’s about unlocking performance you didn’t know you were capable of. When my hip alignment improved, suddenly my squat technique clicked in a way it never had before. My numbers went up while my discomfort went down.

If you’re struggling with movement dysfunctions, start with an honest assessment. Record yourself performing basic movements or, better yet, work with a qualified trainer who can spot the issues you can’t see yourself. Trust me, that external perspective is worth its weight in gold—I didn’t realize how forward my head posture was until a colleague and friend took a side-view photo. Eye-opening doesn’t begin to describe it!

Remember Functional fitness for injury prevention is an objective you should be aware of during each exercise session for work or play. When you exercise for a better walk each day, you will train smarter and reap amazing rewards. Let me know some of the rehab techniques which have served you well in the past. One of my favorites is to bicycle when my body is tore down from excessive high intensity weight lifting. My circulation increases to promote rejuvenation and I get to enjoy all the outdoors has to offer for a healthy mental focus.

Thanks for reading this fitness blog, please call on us when we may help you with your fitness equipment choices for specific rehabilitation or sport specific opportunities. We look forward to serving you for health’s sake.
Healthy day, Walter