Relearning Movement: The Secret to a Balanced, Pain-Free Body

Most people think strength training is about lifting heavier weights, doing more reps, or pushing through fatigue. But true, sustainable strength and movement efficiency come from balance — not just in how much you lift, but in which muscles are doing the work.


The Problem: Overachievers and Underachievers
Your body is designed to move as a team. Every muscle has a role — some stabilize, others move, and many work together in a coordinated pattern. But over time, life, posture, and stress can disrupt that natural teamwork.
What often happens is that some muscles become overachievers. They jump in to help with every movement — even when they shouldn’t. Meanwhile, other muscles become underachievers (or, let’s be honest, lazy). They stop firing efficiently because the overachievers keep taking over.


A classic example is the upper traps. These muscles are meant to help with shoulder elevation, but for many people, they start trying to do everything — stabilizing the head, assisting arm raises, even responding to emotional stress. Because they’re constantly “on,” they become tight and weak at the same time. When asked to move through their full range of motion, they fatigue quickly — revealing just how limited and overworked they really are.
Another great example of muscle imbalance is the relationship between the internal obliques and the glute max. Most people are familiar with activating their glutes — especially when tucking the tailbone — but the internal obliques are often left out of the equation. When these deep core muscles aren’t properly engaged, the pelvis can’t fully stabilize or balance. Activating the internal obliques is the real money maker when it comes to restoring pelvic alignment, improving posture, and building true core strength. It’s not just about squeezing the glutes — it’s about creating harmony between the front and back of the body.


The Solution: Retrain the Team
Corrective exercise is about restoring proper muscle balance and movement patterns. Two key things have to happen.

• The overachieving muscles must learn to relax.
  They need to step back and stop taking control of every movement. This often means slowing down, breathing, and learning to feel when you’re overusing the wrong muscles.
• The underachieving muscles must learn to activate.
  Once the overachievers step aside, the quieter, weaker muscles have a chance to “wake up.” This can feel strange — almost like you’re learning to move for the first time again. Sometimes the smallest, simplest movement with light resistance can burn or cramp more than a heavy lift. That’s a sign you’re reconnecting with underworked muscles.
  
  
  The Result: Balance, Strength, and Relief

When the body starts moving the way it was designed to, everything changes. You feel lighter, more coordinated, and less tense. Strength becomes more evenly distributed. Painful or tight areas often ease because the workload is finally shared among all the right muscles.
Corrective exercise isn’t just about form — it’s about recalibration. It teaches your body to move efficiently, evenly, and intelligently again. When your muscles work together as a team, you don’t just get stronger — you get more balanced, more resilient, and more in tune with your body.