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Functional Patterns Evidence Based Practice

@fp.evidence

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@functionalpatterns is the standard in human optimization. Reproducible outcomes across diverse populations & conditions🧬 Real solutions, not 🩹’s

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At 75 years old, Mark is reclaiming his independence after suffering two strokes. Following epileptic seizures that resulted in surviving strokes, Mark was left with significant weakness and reduced sensation on the left side of his body. Once fully independent, he now required a walker just to get around and assistance from caregivers for basic daily activities like showering and getting dressed.

He went from living independently to being largely isolated at home.

In August 2024, Mark began training with @adam_jjrose starting with six months of home-based sessions before progressing into the gym.

After 121 sessions, training 2–3 times per week, here’s what he’s accomplished:

✅Walking 20–30 meters without a walker, under close supervision.
✅Walking approximately 800 meters outdoors with his walker.
✅Going up and down stairs using a handrail.
✅Improved pelvic and trunk alignment, weight distribution, and overall balance.
✅Reduced thoracic kyphosis.
✅Greater independence with showering and dressing.
✅Getting on and off the floor with the assistance of a box.

But perhaps one of the biggest improvements isn’t just physical.

✅Mark is getting his life back.

He’s now able to go out for dinners with friends, socialize, and spend time at the gym. Things that were once out of reach when he was confined to his home.

His journey hasn’t been without setbacks. Mark continues to experience occasional seizures despite medication, sometimes causing temporary regressions. But his practitioner continues to work with him using FP fundamentals to help rebuild his capabilities.

At 75, Mark isn’t settling for where he is today. He’s continuing to push for more.

This is what improving movement quality is ultimately about. Not just looking better or performing exercises in a gym, but developing the physical capabilities that allow people to participate in life again.

Great work to Mark and his practitioner @adam_jjrose for continuing to push forward! Let’s go 💪

#functionalpatterns #fpisthestandard #epilepsy #stroke #strokesurvivor

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Every step stronger. Every movement smoother. 🔗🔥

Met de @rg_bar_ werk ik aan de Step Press. Connectie, coördinatie en krachtuithoudingsvermogen komen hier samen.

De uitdaging? De weerstand zo kiezen dat ik kracht kan blijven leveren zonder mijn bewegingskwaliteit te verliezen. Ook wanneer de vermoeidheid en verzuring toenemen, wil ik die verbinding door mijn hele lichaam behouden.

Niet zwaarder om het zwaarder, maar sterker worden binnen een steeds vloeiender bewegingspatroon.

En wanneer alles samenkomt? Smooth as fuck! 🔥 Wat voelt dit lekker!

Iedere stap een sterkere stap. De volgende uitdaging is om die kracht en coördinatie steeds beter te vertalen naar efficiënt en duurzaam hardlopen.

De resultaten van Functional Patterns spreken voor zich. Bekijk de @fp.evidence en ontdek wat er met deze methodiek wordt bereikt.

Wie herkent dat gevoel wanneer een beweging ineens helemaal klopt? 💪

“Don’t just build strength. Build strength that moves with you.”

#FunctionalPatterns
#biomechanics
#hardlopen
#hardlooptechniek
#runningmechanics

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Meet Maria. She was born with scoliosis, fused vertebrae and a tethered spinal cord. She also had a congenital vertical talus in her right foot, which took multiple surgeries and left her with flat, pronated feet.

Then she started training with @guillermo_cahian
Look at her back, her ribs, her shoulder blades and her feet. After training rotation the right way, there’s more symmetry, her ribs and shoulder blades sit better, her spine is decompressed, and her feet changed too.

Rotation does more than most people realize. Your body is built to rotate. Every step you take is a rotation: your ribs and hips rotate, and the spiral line carries that force from your shoulders down through your hips, legs and feet.

Now we sit most of the day, then go to the gym and train in straight lines. Squats, deadlifts, bench presses, all of it in one plane. Even when people add rotation, most do it without thinking about how it connects to gait. They twist, but they don’t train the pattern the body actually uses to walk and run.

When you train rotation the way the body moves, the obliques connect, the ribs and hips counter-rotate, the shoulder blades get supported by muscle, and the spine has more room to work. That’s what we saw with Maria.

This is Maria’s story, and every body is different. Her results come from how she trained, and her case was complex, so imagine what FP can do for the majority of humans!?

Want to learn how to train rotation properly? Follow us and learn it here.

#functionalpatterns #scoliosis #flatfeet #spinehealth #fpisthestandard

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What happens when years of sports injuries start catching up with you?

@dan.welch__ came into the @10weekonlineprogram dealing with right hip pain, lingering ankle discomfort from basketball injuries, and AC joint injuries from years of weightlifting and bench pressing.

But here’s what’s interesting. Some of the biggest improvements he reported came early in the program, through targeted exercises addressing his hips, shoulders, and surrounding musculature.

Dan specifically credits the glute medius and piriformis releases for significantly reducing his right hip pain, while the lat and pec releases helped alleviate discomfort around his shoulders.

Years of accumulated pain don’t necessarily mean you’re stuck with it.

Sometimes, changing how you approach your training can make a meaningful difference.

If you’re dealing with lingering discomfort from years of sports or weightlifting, experiencing the @10weekonlineprogram can be the foundation you need to build a framework for lifelong fitness.

#functionalpatterns #fpisthestandard #posturecorrection #posture #functionalfitness

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At just 36 years old, Bryan had already accepted that his body was breaking down.

Years of bodybuilding, powerlifting, and recurring injuries had left him unable to train for more than four consecutive weeks without getting hurt. He had even given up playing volleyball, a sport he loved, because his body couldn’t handle it anymore.

What makes this even worse is that Bryan had started accepting his pain as normal. After tearing his ACL in college and undergoing reconstructive surgery, he was living with knee pain at 4/10 and lower back pain at 6/10. He figured this was simply what getting older felt like.

But why should someone in their 30s have to accept a lifetime of pain and physical limitations?

When Bryan started training FP with @jessie.klein_ the focus shifted toward addressing the way his body was able to stand, walk, run and throw aka the FP First 4.

After six months of training twice per week, alongside completing @10weekonlineprogram at home Bryan reported:

✅ Lower back pain: 6/10 → 0/10

✅ Knee pain: 4/10 → 0/10

✅ Improved posture and joint alignment

✅ Improved pelvic symmetry and core engagement

✅ Returned to playing volleyball with full confidence

Perhaps the most impressive part of Bryan’s testimonial is that he no longer feels the need to take time off training because of injuries. He even mentioned having to look for his surgical scar to remember which knee had been injured.

Think about that. A guy who had accepted his physical decline in his 30s is now back to playing the sport he thought he’d lost.

Getting older is inevitable. Accepting unnecessary physical limitations doesn’t have to be.

Great work by @jessie.klein_ and Bryan for putting in the work and demonstrating what’s possible with Functional Patterns.

#functionalpatterns #fpisthestandard #fitover30 #posturecorrection #functionalfitness

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One of the biggest mistakes parents can make is assuming that because their child isn’t experiencing pain, there’s nothing worth addressing in how they stand or move.

This 10-year-old girl came into @fp_sydney with noticeable postural tendencies, including an anterior pelvic tilt and hyperextended knees. Although she had never experienced pain, there was still room to improve her posture, coordination, and overall motor development.

And that’s an important distinction. Pain isn’t the only reason to improve how someone moves.

Childhood is a critical period for developing motor skills. The way children learn to coordinate their muscles, maintain balance, and control their bodies helps establish the foundation for how they move as they grow older.

Between December 2025 and April 2026, we can see positive changes in her postural alignment through her work with FP practitioner @alana__portelli

What makes this even more meaningful is what her mother had to say about the process:

“The positive changes in my daughter’s gross motor development have been significant.”

She also emphasized Alana’s patience, knowledge, and ability to explain things in ways that both children and parents can understand, describing her as a wonderful role model for her daughter.

And this is where the bigger picture comes into play. Functional Patterns isn’t just about helping people who are already experiencing pain. It’s also about helping people develop better movement capabilities before pain ever becomes a concern.

The goal isn’t just better posture today. It’s building a better foundation for tomorrow.

Great work by @alana__portelli and her young client, let’s go!

#functionalpatterns #fpisthestandard #posturecorrection #anteriorpelvictilt #posturefix

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Everyone knows that person that has all the ideas in the world. Inventions, businesses, you name it; they’ve got the solution

But until that person puts their theories into practice, it’s all just talk.

It’s the same thing with the fitness and health industry. A lot of talk. Some generally sound ideas. Then when it comes to showcasing the fruits of the labour, 🦗 🦗 🦗

At FP Brisbane, we often hear clients perform their posture and gait assessment, and exclaim how they’ve never heard such detail before.

The difference is, we follow that up with results @fp.evidence

The details matter!

#functionalpatterns #fpbrisbane #fitnessbrisbane

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Her mom is a physical therapist. Even she was struggling to find answers.

At just 15 years old, Stephanie was already struggling with rounded shoulders, poor posture, knees collapsing inward, difficulty navigating stairs, and overall weakness.

That changed when another physical therapist recommended Functional Patterns and she started training with @adriana__mederos

In September 2025, Stephanie began training just once a week, focusing on improving her posture, strength, coordination, and overall physical development.

One year later, the improvements go far beyond her before-and-after photos.

Her mother reports significant improvements in posture and strength, but perhaps the biggest change has been Stephanie’s confidence. She’s now recognizing improvements on her own, noticing that she’s standing better and that her legs are naturally positioning themselves differently.

Here’s what her mother had to say:

“My favorite improvement has been seeing her confidence grow alongside her posture. The coaching and training process have been excellent. I recommend it a million percent.”

When asked what she would tell other parents considering Functional Patterns, she responded:

“You’re investing in their confidence, their health, and helping prevent future muscular and movement-related issues.”

This is why addressing movement problems early matters. The movement patterns we develop during childhood can influence how we function for decades. Rather than waiting for problems to become more pronounced, FP focuses on improving how the body organizes itself against gravity, develops strength, and coordinates movement.

The goal isn’t just to change how someone looks standing still. It’s to improve how they function for the rest of their life.

#functionalpatterns #fpisthestandard #posturecorrection #scoliosis #functionaltraining

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Gabrielle didn’t just improve how she looked standing. Her X-rays are now showing measurable structural changes.

Before she started FP with @damien__tang she dealt with pain in both knees, her lower back, neck and shoulder, along with dizziness when lying down. Her neck and shoulder pain became severe enough that she needed painkillers, pain patches and muscle relaxants.

Yoga and chiropractic care provided only short-term relief.

After just 4 months of FP:

❌ Left knee pain: 4/10 → ✅ 0/10
❌ Right knee pain: 6/10 → ✅ 1/10
❌ Lower back pain: 6/10 → ✅ 0/10
❌ Neck & shoulder pain: 6/10 → ✅ 0/10
✅ Reduced dizziness
✅ Improved scapular winging
✅ Improved knee, hip, head and spinal positioning

Now, after 9 months of training, her X-rays are showing measurable changes in her scoliosis:

T1–T6: 40.75° → 35°
T6–T12: 39.8° → 35°

That’s a combined 10.55° reduction across the two measured spinal curves.

Less pain. Better function. And now measurable changes beneath the surface. Let’s go!

#functionalpatterns #fpisthestandard #posturecorrection #scoliosis #scoliosisawareness

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Thank you for posting my result with Edie. We obtained these results through virtual sessions, you can do @functionalpatterns from anywhere. More posts coming about her story!

Repost from @fp.evidence
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Severe Shoulder Dysfunction → Improved Function & Daily Movement

She began Functional Patterns after being diagnosed with significant tears in three rotator cuff muscles and considering shoulder surgery when physical therapy failed to produce meaningful results. Alongside her shoulder injury, she had chronic knee pain, SI joint discomfort, scoliosis, arthritis, and thoracic spine pain that she had lived with since adolescence.

The changes extended beyond her original shoulder injury. Her posture and core strength improved, and she became more aware of how her overall movement patterns were connected to the issues she had experienced for years.

Most importantly, surgery was removed from consideration. She can now clean her house and move through daily life without constantly thinking about her shoulder.

Great work Megan Carvajal.

Before FP:

❌ Knee symptoms: 6/10
❌ Shoulder pain: 10/10
❌ SI discomfort: 7/10
❌ Arthritis symptoms: 6/10
❌ Scoliosis: 6/10
❌ Rotator cuff symptoms: 10/10
❌ Significant tears in three rotator cuff muscles
❌ Physical therapy failed to produce the desired results
❌ Considering shoulder surgery
❌ Long standing thoracic spine pain
❌ Limited confidence in shoulder recovery

After FP (April 2026):

✅ Knee symptoms: 3/10
✅ Shoulder pain: 2/10
✅ SI discomfort: 2/10
✅ Arthritis symptoms: 3/10
✅ Scoliosis: 3/10
✅ Rotator cuff symptoms: 1/10
✅ Able to raise right arm overhead without assistance
✅ Improved posture
✅ Stronger core
✅ Significant reduction in thoracic spine pain
✅ Able to clean her house with less shoulder concern
✅ Surgery removed as an option
✅ Greater confidence in her body and movement

#functionalpatterns #fpisthestandard #projectfunction #shoulderpain #rotatorcuff shoulderrehab posturecorrection corestability spinalhealth movementquality biomechanics humanmovement functionaltraining movementtraining painreduction mobilitytraining

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Thank you @functionalpatterns for the feature and post. FP has truly transformed my life. I am so grateful.
—————-

Megan spent over 10 years doing Pilates.

She was a dancer and dance major in school, and when pain started becoming a problem, Pilates was often one of the tools recommended to her in physical therapy.

But the problems persisted.

It wasn’t until @meg__carvajal started the 10-Week Online Program that she began learning how to create better tension through her core, improve her biomechanics, and build a foundation that translated into less pain and better physical performance.

That’s why we consider the @10weekonlineprogram fundamental.

You don’t need to be an athlete. You don’t need to be a trainer. You don’t even need a gym.

Whether you’re a stay-at-home parent, construction worker, office worker, athlete, or someone who simply wants to move and feel better, the program gives you a step-by-step introduction to the principles we use at FP to get the @fp.evidence you see on our page.

10+ hours of structured content and 3 phases. Minimal equipment. Train from home. Progress at your own pace.

Before you worry about doing more, start by learning how to make your body work better.

The @10weekonlineprogram is where that foundation begins.

#functionalpatterns #fpisthestandard #biomechanics #posture fascia @

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Fitness doesn’t have an exercise problem. It has an understanding problem.

Everyone is regurgitating the same exercises.

Anterior pelvic tilt? Do this. Tight hips? Do that. Back pain? Here are three exercises.

But the body isn’t that simple.

What looks like an anterior pelvic tilt could also be coupled with a pelvic shift, different weight distribution, and an entirely different relationship with gravity. Without understanding those nuances, you’re just throwing exercises at problems and hoping something sticks.

At FP, we focus on first principles. We teach you to understand the mechanisms behind posture and biomechanics so you can recognize why something is happening, what needs to change, when to apply something, and how to troubleshoot if something isn’t working.

Your body isn’t cookie-cutter. Your training shouldn’t be either.

Learn the principles, not just the exercises.

Great results here by @mitchell__waters @naveen_veluppillai

#functionalpatterns #fpisthestandard #anteriorpelvictilt #pelvichealth #pelvichealthmatters

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