Foundations & Importance of Functional Movement: Why Athletes and Everyday Movers Thrive with Pilates

When it comes to fitness, there’s one thing both athletes and everyday movers need: the ability to move well. That’s where functional movement comes in. It’s not about flashy reps or chasing numbers; it’s about building strength, balance, and control in ways that make your body feel powerful and supported. At Dynamic Pilates, we believe functional movement is the foundation of everything, whether you’re chasing a finish line or simply chasing after your kids.

What Is Functional Movement?

Think of functional movement as training your body for real life, not just gym life. It’s the stuff you do every single day: bending to tie your shoes, twisting to grab your bag from the backseat, reaching for that top-shelf coffee mug, or lifting grocery bags in one heroic trip.

Unlike traditional workouts that isolate one muscle at a time (we’re looking at you, biceps curl machine 🙃), functional training teaches your whole body to work together. It’s about building strength, balance, and coordination in a way that feels natural and actually useful.

For athletes, that means fewer injuries and smoother performance. For the rest of us? It means breezing through long workdays, chasing after kids (or pets), and tackling weekend adventures with way more confidence and ease.

The Science Behind Functional Movement

Here’s the nerdy (but super cool) part: functional training doesn’t just make you stronger, it teaches your brain and body to talk to each other better. Every time you practice whole-body movements, you’re improving neuromuscular coordination, that fancy term for how efficiently your muscles, joints, and nervous system work together.

Instead of one lonely muscle doing all the work, your body learns to share the load across multiple muscles and joints. The result? Movements that feel smoother, safer, and more powerful. It’s like upgrading your body’s operating system; suddenly everything just runs better, whether you’re sprinting, lifting, or simply bending down to pick up your coffee.

Common Movement Patterns We Train in Pilates

Functional movement boils down to a handful of patterns your body uses all the time, Pilates just helps you do them better. Here are a few we focus on in the studio:

• Squatting → From sitting on the couch to popping up from your desk chair, Pilates helps you build the strength and control to do it with ease.

• Hinging → Think lifting a suitcase or leaning over to tie your shoes. A strong hinge protects your back and teaches your core to kick in when you need it most.

• Pushing & pulling → Opening doors, carrying grocery bags, or giving your bestie a big hug. These moves become smoother and safer with functional training.

• Rotation → Twisting to grab your purse from the backseat or reaching across the table. Pilates trains you to rotate without straining your spine.

When you build these foundations, your everyday movements feel lighter, stronger, and more joyful. 

Why Functional Movement Matters for Athletes

Athletes know the value of strength and endurance, but functional movement adds the missing piece: longevity. By training the body to move the way it was designed, you create better muscle coordination, quicker recovery, and more resilience against injury. Whether you’re sprinting, swimming, or cycling, functional movement supports you in staying strong, fluid, and consistent. (Maleki et al.)

Pilates, especially when practiced on the Pilates Reformer in Vancouver, takes this to the next level, building controlled strength and flexibility in a way that translates seamlessly to athletic performance.

Common Movement Mistakes People Make (and How Pilates Fixes Them)

Let’s be real: modern life doesn’t always set us up for success. (Aliouche) Hours at a desk, rushing through errands, or hitting the gym without much guidance can lead to some sneaky bad habits, like:

• Slouchy shoulders from desk work (hello, tech neck 👎)

• Overusing one side of the body, especially when carrying heavy bags

• Locking joints instead of moving with muscle support

• “Powering through pain” instead of listening to what the body needs

Pilates helps gently un-teach these habits. By slowing things down, focusing on form, and training your body with intention, you swap bad movement patterns for healthier, happier ones. And the best part? The fixes you practice in class follow you everywhere; from yoga mats to boardrooms to playground

Why Functional Movement Matters for Everyday Life

Not an athlete? No problem. Functional training is your secret weapon for moving through life with less pain and more joy. When you focus on foundational movement patterns, you:

• Improve posture (goodbye, slouchy desk shoulders 👋)

• Build core strength (so your back thanks you later)

• Enhance flexibility (yes, reaching the top shelf is a workout)

• Protect joints and reduce the risk of injury

It’s not about looking a certain way, it’s about creating a body that loves you back.

How Pilates Builds Functional Strength

Pilates has always been about more than just exercise: it’s movement education. Every session teaches your body how to move smarter, with strength and grace that extends beyond the studio. That’s why Pilates is one of the best ways to practice functional training.

At Dynamic Pilates, we offer different ways to explore this foundation:

• Private Pilates Class → Perfect for athletes or anyone wanting tailored, one-on-one attention.

• Semi Private Pilates Class → A cozy, supportive environment with just a few participants and plenty of personalized guidance.

The Takeaway: Function First, Always

Whether you’re a competitive athlete or simply looking for more energy and less pain in your day-to-day, functional movement is the foundation of it all. And Pilates? It’s the perfect way to build that foundation: playfully, mindfully, and sustainably.

✨ At Dynamic Pilates, we’ll help you move in ways that feel good, last long, and keep you doing all the things you love.

Ready to experience the difference? Explore a Private Pilates Class for personalized training, or try a Semi-private Pilates Class to get a taste of how functional movement can transform your fitness journey.

Sources

Maleki, Ali Asghar, Seyed Hamed Mousavi, Mohamad Ali Biabangard, and Hooman Minoonejad. "Influence of Exercise Interventions on Functional Movement Screen Scores in Athletes: A Systematic Review and Meta‑Analysis." Scientific Reports, vol. 15, article 26335, 20 July 2025. Nature, doi:10.1038/s41598-025-12371-2. 

“What Are the Health Implications of Office Jobs ?” News-Medical.net, n.d. Web.