The "Big Four" Primal Movements

These four movements—standing, walking, running, and throwing—represent the core movement patterns that humans evolved to perform for survival. They engage our entire myofascial system as an integrated unit, rather than as isolated muscle groups.

Standing provides our baseline relationship with gravity, walking is our primary form of locomotion, running allowed us to hunt and evade predators, and throwing (which includes all rotational movements) gave us the ability to use tools and weapons. By optimizing these fundamental patterns, we create a cascading positive effect throughout the entire body.

The timeline for correcting dysfunctional patterns varies based on several factors: how long you've had the dysfunction, your consistency with practice, your body's adaptability, and the severity of any compensations. Most people begin to feel noticeable improvements within 2-4 weeks of consistent practice.

However, deeply ingrained patterns typically take 3-6 months of dedicated work to substantially change. The good news is that improvements build upon each other, with each small change making the next one easier as your body relearns its natural biomechanical blueprint.

Yes, in fact, the Functional Patterns approach to the 'Big Four' movements is particularly beneficial for those with injuries or chronic pain. We start by assessing your current limitations and then systematically address the underlying dysfunctions that contribute to your pain.

The training is highly adaptable and can be modified to work within your comfort zone while gradually expanding your capacity. Many clients find that their pain decreases significantly as their movement patterns improve, often resolving issues that didn't respond to traditional physical therapy or pain management approaches.

The Big Four approach differs from other methods in several key ways:

• Evolutionary Focus: We base our training on how humans evolved to move, rather than arbitrary or aesthetic exercise patterns.
• Integrated System: We treat the body as one interconnected unit, not as separate muscle groups or isolated movements.
• Sequential Progression: We follow a specific sequence—first standing, then walking, then running and throwing—building each skill upon the previous one.
• Corrective Before Performative: We prioritize fixing dysfunctional patterns before adding load or intensity, unlike methods that pile fitness on top of dysfunction.
• Results Focus: Success is measured by functional improvements and pain reduction, not by repetitions, weight lifted, or aesthetic changes.

One of the advantages of the Big Four approach is its simplicity in terms of equipment. At its core, you primarily need:

• Your Body: Most fundamental work begins with bodyweight training in proper alignment.
• Resistance Bands: Used to help reinforce proper movement patterns and provide appropriate resistance.
• Medicine Balls: Particularly useful for throwing pattern development.
• Myofascial Release Tools: Such as lacrosse balls to address tissue restrictions that may be limiting proper movement.

More specialized equipment can be incorporated as you advance, but the foundational work requires minimal equipment, making it accessible for home practice once you've learned the proper techniques.