Hypermobility and Training for Stability Introduction We’ve all known at least one person who seemed to be double-jointed! This phenomenon of loose joints is becoming quite common, affecting up to 25% of the population. This extreme range of motion in the joints can be classified as hypermobility.  On the surface, excess range of motion doesn’t sound like a big deal. In the fitness world, more is always better, right? Well, maybe not.  Let’s examine how to identify hypermobility, how a healthy vs. hypermobile joint functions, and how we can train to stabilize loose joints.  W ..read more

Introduction It is a common question in modern times, "Why is my back pain worse when sitting?" While numerous health and fitness experts have provided band solutions and quick fixes for lower back pain caused by sitting, such as yoga, physiotherapy, stretching, Pilates, chiropractic, and massage, it is crucial to identify the root cause of the pain to address it effectively. This article is not here to provide a temporary solution; it is intended to guide and question why you have lower back pain while sitting in the first place. We will introduce the reasons behind back pain after sitting to ..read more

Introduction If you’ve come here wondering, “How many sit ups should I do,” it’s likely because sit ups have made a regular appearance in workout regimens for years. Fitness gurus throw around claims that sit ups will burn belly fat and get you chiseled abs. Instead of following blindly, it’s time we critically assess–do sit ups give you abs? At Functional Patterns, we use a first-principles approach, to see how these claims align with reality. Let’s take this style of approach to see–are sit ups good for abs?   Why do humans have abs? A first principles approach breaks down this complica ..read more

INTRODUCTION The push up workout is one of the oldest and most popular forms of exercise. Dating back thousands of years, it was originally used for military training in ancient India. This classic move is straightforward and encompasses numerous variations. Some of these include wide push ups, incline push ups, pike push ups, scapular push ups, plyo push ups and knee push ups, making it a staple in most body weight training regimens.  Many people tend to get caught up in thinking about how many push ups should I be able to do and how many push ups a day is best. While these thoughts are ..read more

  INTRODUCTION In our modern societies the most commonly known and used tool to address anxiety is the practice of meditation. Although the label can be different, most methods of meditation focus on some type of breath work to help you with all sorts of issues linked to excessive anxiety like trouble sleeping, social anxiety, overthinking or even health issues.  Although at Functional Patterns we do not deny the benefits that meditation can have on a short term basis on your nervous system, we do not think it addresses the root cause of the problem to help you alleviate your anxiet ..read more

Introduction What is Sciatica? Sciatica refers to the pain that travels along the path of the sciatic nerve. The pain can be very severe which can radiate into the hip and along the leg. Some examples of this can be numb pain in the hip or lower back, muscle spasms, and nerve damage. Unfortunately this is a common sensation for people, whether they are performing daily tasks or exercising. The sciatic nerve can become significantly agitated which will result in pain, due to compression in the femur and hip socket. Some people will get these sensations and attribute it to “old age” or just part ..read more

Over the past few decades, the squat has become synonymous with many gym and fitness programs. You’ll have no doubt seen people trying all sorts of squat exercises, from heavy back squats, modified box squats, single leg squats to deep prolonged squats. No matter how many different variations you come across, there is one common thing that almost everyone who engages in squat based exercises will complain about at some point. “I get knee pain when I’m squatting!” People report all kinds of pain during and after squatting exercises. From pain at the front of the knee, pain on the inner knee ..read more

Introduction   While both stretching and yoga are revered in the fitness industry as the top practices of healing and injury-prevention, this article isn’t going to share that narrative. Instead, we will present a viewpoint that questions the application and effectiveness of both practices. First, we’ll briefly introduce both practices, discuss the differences between them, present why neither practices are long-term beneficial for you, and ultimately, what the appropriate solutions are.   When I refer to stretching, I’ll be referencing the practice of stretching as a series of activ ..read more

Have you ever heard the saying, “You wear your heart on your sleeve” or “Your body language shapes who you are.” What these sayings are communicating is that our body language is a clear indication of our current emotional, mental and physical state. Think about the last time you saw a dog limping around or walking in an awkward way, what did you think? Exactly, “Awe, that dog is hurt.” Without the dog needing to communicate verbally to you it was clear through his body language that it was injured, sad or not in an optimal state of being. The same goes with humans. Our body language tells ..read more

Isolation vs. Integration If you’re looking to boost your overall fitness, a large part of this will consist of improving your movement. To do this you will need to first identify how you should be moving in the first place.  Simply take a look around you and watch other humans moving. Once you've done this, think for a moment. What is the common denominator in the way humans move most of the time? Most of the sports we play or the way we move about from point a to b you can see that walking, running and throwing seem to be the commonality in the way we move most. These actions requir ..read more