Why Functional Movement Matters for Your Health

Functional movement is one of those health concepts that sounds technical but is actually very practical: it’s about how well your body performs the everyday movements you rely on — bending, reaching, squatting, twisting, and walking. A functional movement screen is part of your Chiropractic Assessment with Dr. Peter Tzakas, DC, FCCPOR.

When these movements are strong and efficient, they protect your joints, reduce injury risk, and support long-term independence.

Here’s why functional movement matters so much for your health — and how you can improve it.

What Is Functional Movement?

Functional movement refers to natural, multi-joint motions that mimic real-life activities. Instead of isolating a single muscle, these movements train your body to work as a coordinated system.

Examples include:

• Squatting to sit or stand

• Hinging to pick something up

• Pushing and pulling objects

• Reaching and rotating

• Walking and climbing stairs

  
  

Health organizations like the World Health Organization emphasize regular physical activity because these fundamental movements help maintain mobility and prevent chronic disease. Functional movement training goes a step further by improving how you move, not just how much you move.

When your movement patterns are efficient, your muscles and joints share the load properly. When they aren’t, compensation patterns can lead to pain and injury over time.

How Functional Movement Protects Your Body

Good functional movement creates a strong foundation for injury prevention and pain management.

Key benefits include:

Better joint stability Strong, coordinated muscles support your joints and reduce excessive stress on knees, hips, shoulders, and the spine.

Improved balance and coordination Training movement patterns enhances your nervous system’s ability to control your body, lowering fall risk — especially as you age.

Reduced chronic pain Many cases of back, knee, and shoulder discomfort stem from poor movement habits. Correcting these patterns can relieve strain and restore comfort.

Greater resilience in daily life Whether you’re carrying groceries or playing with kids, efficient movement makes everyday tasks easier and safer.

Functional Movement and Long-Term Health

Functional movement isn’t just about fitness — it’s about maintaining independence and quality of life.

As we age, natural declines in strength and mobility can limit daily activities. Functional training helps:

• Preserve muscle mass and bone density

• Maintain flexibility and range of motion

• Support cardiovascular health

• Promote healthy aging and independence

People who move well tend to stay active longer, which creates a positive cycle: better movement encourages more activity, and more activity reinforces healthy movement.

How to Improve Your Functional Movement

You don’t need fancy equipment or complicated routines. Focus on:

• Bodyweight exercises: squats, lunges, push-ups, and planks

• Mobility work: hip, shoulder, and spine flexibility

• Balance training: single-leg stands or controlled transitions

• Mindful movement: paying attention to posture and alignment

  
  

If you’re new to exercise or dealing with pain, working with a qualified coach or physical therapist can help you build safe, effective movement patterns.

The Bottom Line

Functional movement is the bridge between exercise and everyday life. It strengthens the patterns you use constantly, helping you move with confidence, efficiency, and resilience. By investing in how your body moves today, you’re protecting your health for years to come.