Correct Poor Posture Naturally With Functional Patterns

Is Posture Important?

Poor posture is incredibly important to fix as it reduces the bodies over-all connectivity and function. Scroll to the end of this page to learn about the most important driver of your posture and pain – the fascia. Otherwise, read about possible (and actionable) causes of poor posture alongside before & after case studies of people who have transformed their posture and quality of life.

Functional Patterns Melbourne uses a unique and holistic method of functional movement and various lifestyle alterations that offer incredible results. We want to work with you to get you standing tall, proud and pain-free.

What Are Potential Causes of Poor Posture?

Biomechanical Factors

The way you walk, sit, lay down, run and generally move in your day-to-day life has a profound affect on your posture. Think of your posture as the way you are ‘vertically stacked,’ somewhat like a game of Jenga. If you were to gradually pull at random pieces of the Jenga tower, it would eventually start leaning over to one side and lose its structural integrity. While humans are more complex than a game of small wooden blocks, the same principles of physics apply. We are constantly being acted upon by gravity, pulling us down towards the earth. We need to make sure our various muscles, joints, bones etc are firmly in place and stacked correctly on top of one another.

Are You Breathing Correctly?

Many people do not connect the breath to the structure of an organism. The breath is a powerful force within the body, capable of influencing the bodies structure based on where it holds its pressure. Take a deep breath. Where do you feel it? Do you notice certain parts of your body rise and fall? Perhaps you feel your breath in your shoulders, or maybe it travels to the lower belly. The areas that your breath reside grow space for you to do so. If you take deep breaths into your chest and shoulders, you will grow a bigger frame to accomodate. If you take small, shallow breaths into your stomach, you will likely express this in your frame. Much of postural correction lies in breathing correction. Where do you want to create pressure to expand and strengthen? Where do you want to reduce the pressure?


A-Symmetrical Dominance

Do you have a favourite side? Of course you do. We are generally either ‘left hand dominant’ or ‘right hand dominant.’ This doesn’t just stop at our hands though. If you are about to fall over, which leg always comes to your rescue? When you brush your teeth or your hair, is it with the same hand you right with? What about when you play sports or exercise? Surely you have a more coordinated side, arm, leg. While you may never really think much about this, it has a vast effect on your posture. Achieving symmetrical posture comes from developing and balancing both sides of your body. While you may always have a favourite hand to write with, you can focus on the macro movements you do everyday (standing, walking, running, throwing & breathing), and try to make these more balanced and symmetrical.


6 Month Poor Posture transformation

❌Intra abdominal pressure
❌Forward head posture
❌Ribcage compressed
❌Daily back pain
❌Knee hyperextension 

✅Decompressed ribcage
✅Spine decompressed
✅Improved core tension
✅Less forward head
✅Erector engagement
✅Active without daily back pain

Jackie came to me at the start of the year with ankle & shoulder pain and a clear goal to improve her posture.
We got straight to work with FP protocols and within a number of weeks she reported an improvement in how she was feeling.

Before: 28/01/21
After: 02/08/21

What Does Jackie Have To Say?

At 53, I was hoping to reverse some of the years of slouching and I am thrilled at the results so far. Jen has identified and targeted the specific areas of my body I need to work on and I definitely feel stronger and taller for the work we have done together. My pains are also no longer there. She has taught me a lot about how to breathe, stand and walk so I am always aware of how I hold my body now.

The FP exercises are intense and challenging and I am definitely more in tune with my body.
Love what we have done together this far and look forward to seeing even more great results!

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Oct 28 2019 > Jan 7 2020 > March 13 2020

Poor Posture Completely Transformed

❌Compressed ribcage
❌Forward head
❌Knee hyperextension
❌Scoliotic curve
❌Protruding thoracic spine
❌compressed lumbar
❌Daily pain

✅Better joint stacking
✅Less visible thoracic spine
✅Decompressed ribcage
✅Less hyperextension in C spine
✅Traps online
✅Spasms and nerve pain greatly reduced.

My client @joelcelima came to me with a whole slew of issues. With a few sessions under the belt, he took a couple years out and did his release etc. Second time round we’ve been able to decompress his ribcage and fix some other niggles along the way. 

How Does Joel Feel About This?

“About 4-5 years ago I started having nerve pain down my arm and into my hands. Not long after that I had a myriad of problems in my neck and shoulders including an involuntary elevation and snapping of my right shoulder blade while doing a deep inhale or even just randomly. After spending thousands of dollars on physios, chiros, personal trainers and things of that nature without any results or progress, I began searching for another method. Then came along functional patterns. After looking further into what it’s all about, I knew that it was for me. I got in touch with Fiachra of FP Melbourne. Since starting with Fi, I have come along way with my issues. Fe is super knowledgeable, professional and passionate about what he has to offer.

Although I still deal with some of the issues, they have subsided by about 60 percent. I can expand my ribcage and take a full deep inhale without the shoulder twitch. My nerve pain has dropped 50 percent (frequency and intensity) and I have more “good days” now than ever. I understand that my dysfunctions have accumulated over many years and will therefore take years to undo. This journey so far has been great. It has given me hope that I will be able to function completely pain free once again to do the things I love and enjoy. I trust FP and the process 100 percent”

— Joel, Pictured Above

If This Case Study Sounds Like Something You Would Love To Achieve, Leave Your Details Below

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Before photo: June 2019 > After photo: February 2021

Better Posture,
No More Pain.

✅Decompressed ribcage & spine
✅Better Body Composition
✅Improved core tension
✅Improved Head Positioning
✅Improved Stress Response
✅Active without daily back pain

Jen Says:

“I feel like I am living in a completely different body to what I was back in 2019. Now that I have experienced what it feels like to decompress my joints, I realise how compressed I was from many years of traditional training. The fact that I was exercising at a squat rack most days and doing 3-4 yoga classes a week, but still got constant back pain had me really confused.

On top of that my ability to deal with stress was poor. I was living in a state of anxiety and depression without realising the direct connection to my poor biomechanics.

Once I prioritised my movement around walking, running & throwing – my back pain went. Changing my light environment, cutting out inflammatory grains from my diet and fasting has also helped improve my sleep / energy and lose around 10kg.

@functionalpatterns has not only changed the way I feel, look, move and respond to stress, but it has also saved my career in the fitness industry. I am so grateful to @elnaudi for his dedication to making humans functional again and glad that I spend my working day aiming to replicate the same changes on my clients.

If you’re on the fence about FP, my advice would be to just start. It’s the best decision I ever made.”

If This Case Study Sounds Like Something You Would Love To Achieve, Leave Your Details Below

Absolutely zero spam & zero obligation. A qualified Biomechanics Specialist will get in touch with you.

Chronic Pain & Posture Result

Jay Says: “FP has provided me with a system that addresses the flaws in my core structure. Since childhood I have been working to exercise around a scoliosis. Other training systems delivered short-term benefits like increased mass but always resulted in injury and nagging pain when my structure was unable to cope with the new, arbitrary changes. Inevitably I would lose whatever mass I had managed to put on.

FP is visibly improving my structure/posture, and creating space for productive mass. For the most part I no longer deal with sore joints and muscle twinges.

The biggest changes came once I started listening to my trainer, cutting grains out of the diet and massively increasing my daily water intake to 2-3.8L daily, my inflammation and bloating went down drastically within a few weeks and made training sessions much more productive. Big thanks to @davidfilonzi for kicking my arse and keeping me accountable.”

More Naturally Improved Poor Posture

If you have poor posture and want to identify and treat the root cause through lifestyle and movement changes, don’t hesitate to get in touch with Functional Patterns Melbourne

Fixing Poor Posture from a-z

(what training with functional patterns Melbourne looks like)

First - you will have a discussion on the phone with one of our professionals

During this call you will discuss a brief history of your condition, your goals and availability. From this information, we will match you with one of our Biomechanics Specialists. You can meet the entire team here. Each and every specialist in the clinic is trained in Human Biomechanics and has extensive experience working with and significantly improving poor posture in our clients.

organise your initial phone call

Your first session will be 90 minutes long.

Your initial consult consists of a gait cycle analysis (running and walking on a self-propelled treadmill) and static posture photos. This is captured in slow motion and reveals the more obvious biomechanical distortions and gives us a start point for your training.

It also acts as a reference point and can be referred to by your trainer specifically to assess your progress. Minimal gym clothing is required so the joints and the ribcage are as visible as possible.

Following this, we will take you through myofascial release techniques that may help you to get on top of any dysfunctions we have pointed out. Specific postural correctives, chambers and dynamic exercises may follow depending on how your body handles each level of exercise.

What Happens After My First Session?

So you have completed your initial assessment and session, what now? Your Biomechanics Instructor will discuss their recommendations while taking into consideration your unique situation and their assessment findings. Although estimating the duration of improvement of poor posture can be like predicting the length of string, we do know that the more time you are able to spend doing your Functional Patterns training, the faster you will make progress. Most protocols include 2-3 60 minute sessions per week alongside homework. You can also include some group classes to practice your fundamentals.

Following your initial consult, we will continue to build on the techniques you learned through chambers, correctives and dynamic exercise. As gait cycle results are our number one metric to judge objectively your progress, we will usually take video again of running/sprinting/your specific activity during these sessions. Throughout your sessions, we will work on breaking down the dysfunctions that lead to your poor posture and pain while building new, functional patterns. This will result in a dramatic decrease in pain and an improvement in spinal alignment while also improving movement, agility, strength, posture, aesthetic and overall quality of life.

And Finally, Your Result!

Our goal is to get you an incredible result. Our entire business and methodology is based around noticeably improving poor posture & chronic pain and decreasing pain to the point where people cannot ignore the work we do. If you want to change your life and be our next result, get in touch and start your incredible journey with Functional Patterns Melbourne.


Ready To Set Things Straight?

How Poor Posture Causes Pain?

To Understand Why Poor Posture Is So Troublesome, Let’s First Look At Something Called Fascia

“The fascia is any tissue that contains features capable of responding to mechanical stimuli, everything from your tongue tongue to your blood & bones (see a full list at the bottom of this page). The fascial continuum is the result of the evolution of the perfect synergy among different tissues, liquids, and solids, capable of supporting, dividing, penetrating, feeding, and connecting all the districts of the body… The continuum constantly transmits and receives mechano-metabolic information that can influence the shape and function of the entire body.”

– Foundation of Osteopathic Research and Clinical Endorsement (Bordoni et al., 2021)

Normal movement of the body is allowed because of the presence of the fascial tissues and their inseparable interconnection, which allow the sliding of the muscular structure, the sliding of nerves and vessels between contractile fields and joints, and the ability of all organs to slide and move with each other as influenced by the position of the body. One of the fundamental characteristics of the fascia is the ability to adapt to mechanical stress, remodelling the cellular/tissue structure and changing to suit the environment.


How Does Posture Affect Our Fascia?

Our body is never completely still when we are awake. Even when we are just sitting or standing, our body is constantly making adjustments to compensate for our motions, big or small. The connecting mechanism of all these movements is fascia.

Fascia hates incorrect movement. Why? Its job is to adapt to mechanical stress and if that mechanical stress is abnormal or dysfunctional, your fascia has to work double time and compromise its values to adapt to that stress. This is the fundamental basis of maladaptation. You put your body in a certain position or move it in a certain way enough times and it is forced to adapt to that environment – whether that adaption benefits you or harms you.

Conversely, How Does Fascia Affect Our Posture?

Once your body has maladapted to an environment of dysfunctional movement, your fascia becomes less lubricated and rigid. It essentially calcifies/hardens. Your bodies structure adapts to the dysfunctional movements and loses its structural integrity. People with poor posture feel much less connected within their body because their connecting mechanism, fascia, is now compromised.

Fascia does not just handle posture, it innervates and connects the immune system, the nervous system, pain receptors and just about every single system within your body. Dry and dysfunctional fascia therefore causes a host of issues aside from poor posture.

Dysfunctional fascia turns basic feeling receptors within the body into pain receptors. These receptors become overactive and can be identified as a source of chronic pain.