Movement is a fundamental aspect of human health and performance. However, due to our increasingly sedentary lifestyles, repetitive tasks, and postural habits, many people develop movement dysfunctions—altered movement patterns that can lead to pain, reduced performance, or increased risk of injury. As a Waterloo Kinesiology practitioner, identifying and correcting these dysfunctions is crucial to restoring optimal function and preventing long-term issues. Below are the top five most common movement dysfunctions and evidence-based strategies to correct them.
1. Poor Scapular Stability
The Dysfunction:
Scapular (shoulder blade) stability is essential for proper shoulder mechanics. Dysfunctional scapular movement can result in shoulder impingement, rotator cuff injuries, or neck pain. It often stems from muscle imbalances, particularly underactive serratus anterior and lower trapezius muscles, and overactive upper trapezius (Kibler et al., 2013).
How to Fix It:
Corrective exercises include:
- Scapular wall slides
- Serratus punches
- Prone Y and T raises
These exercises help activate underutilized stabilizers and improve neuromuscular control. It is also important to assess posture and reduce prolonged forward-head or rounded-shoulder positions (Ludewig & Reynolds, 2009). Kinesiologists help restore shoulder mobility, strength and coordination while improving shoulder movement and function.
2. Anterior Pelvic Tilt
The Dysfunction:
An anterior pelvic tilt is a common postural deviation where the pelvis tilts forward, increasing the curve of the lower back (lordosis). It is often caused by prolonged sitting, which shortens the hip flexors and weakens the glutes and abdominals (Kendall et al., 2005).
How to Fix It:
The approach involves:
- Stretching the hip flexors (e.g., kneeling hip flexor stretch)
- Strengthening the glutes and core (e.g., glute bridges, planks)
- Postural education to enhance awareness during daily activities
Kinesiology, combined with FST techniques, is particularly effective in managing low back pain associated with anterior pelvic tilt. By targeting the muscles and movement patterns contributing to dysfunction, a kinesiologist can reduce pain, improve spinal alignment, and restore functional movement.
3. Limited Ankle Dorsiflexion
The Dysfunction:
Restricted dorsiflexion (the ability to bring the toes toward the shin) can compromise walking and squatting patterns, leading to compensations such as knee valgus (knees caving inward) or excessive forward lean (Macrum et al., 2012).
How to Fix It:
- Soft tissue release techniques (e.g., foam rolling the calf)
- Joint mobilizations (e.g., banded ankle mobilizations)
- Calf stretching and eccentric strengthening
Improving ankle mobility enhances gait, balance, and lower body strength training efficiency (Hoch & McKeon, 2011).
4. Knee Valgus During Squats or Lunges
The Dysfunction:
Dynamic knee valgus—a medial collapse of the knee during movement—is a significant risk factor for ACL injuries and patellofemoral pain syndrome, particularly in females (Hewett et al., 2005). It is often caused by weak hip abductors and external rotators, combined with poor foot mechanics.
How to Fix It:
Focus on:
- Glute strengthening (e.g., clamshells, lateral band walks)
- Neuromuscular control drills (e.g., step-downs with knee tracking)
- Foot positioning awareness and potential orthotic assessment if excessive pronation is present
Correcting movement patterns and strengthening the hips is critical to controlling knee alignment (Myer et al., 2008).
5. Thoracic Spine Immobility
The Dysfunction:
Limited thoracic (mid-back) mobility can contribute to poor shoulder mechanics, neck pain, and lower back compensation. It is common in individuals who spend long periods hunched over a desk or screen (Borstad & Ludewig, 2002).
How to Fix It:
- Thoracic extensions over a foam roller
- Open-book rotations for thoracic rotation
- Quadruped thoracic rotations
Enhancing thoracic mobility helps distribute load more evenly through the spine and improves postural alignment and upper-body function.
Why Kinesiology Works
What’s great about kinesiology is that it is more than just exercise—it’s a science-based approach to understanding how the body moves, identifying weaknesses, and designing personalized interventions to improve function, prevent injury, and enhance performance. Whether you are managing pain, recovering from an injury, or seeking to optimize your athletic performance, kinesiology provides a holistic, evidence-based framework for long-term movement health. Strategies like FST, corrective exercises, and individualized mobility and strength programs are all part of how kinesiology empowers clients to achieve their goals safely and effectively.
How We Can Help
Working with exercise professionals, such as kinesiologists or certified personal trainers, can ensure that you execute exercises with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like YOU reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate flexibility, range of motion training, and other physical activities into your lifestyle safely and effectively.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
Final Thoughts
Movement dysfunctions are not merely biomechanical issues—they are functional impairments that affect quality of life, performance, and injury risk. As a Kinesiologist, assessing individual movement patterns and tailoring exercise prescriptions is essential for restoring healthy movement. If you’re experiencing pain, stiffness, or difficulty moving, consider a movement assessment to determine if one of these dysfunctions is affecting you.
Need more support? Head to our Kinesiology Hub for trusted information and personalized recovery tips.
References
Borstad, J. D., & Ludewig, P. M. (2002). The effect of long versus short pectoralis minor resting length on scapular kinematics in healthy individuals. Journal of Orthopaedic & Sports Physical Therapy, 32(6), 227-238. https://doi.org/10.2519/jospt.2002.32.6.227
Hewett, T. E., Myer, G. D., & Ford, K. R. (2005). Reducing knee and anterior cruciate ligament injuries among female athletes: a systematic review of neuromuscular training interventions. Journal of Knee Surgery, 18(1), 82-88.
Hoch, M. C., & McKeon, P. O. (2011). Joint mobilization improves spatiotemporal postural control and range of motion in those with chronic ankle instability. Journal of Orthopaedic Research, 29(3), 326-332. https://doi.org/10.1002/jor.21230
Kendall, F. P., McCreary, E. K., Provance, P. G., Rodgers, M. M., & Romani, W. A. (2005). Muscles: Testing and Function, with Posture and Pain (5th ed.). Lippincott Williams & Wilkins.
Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the “scapular summit”. British Journal of Sports Medicine, 47(14), 877-885. https://doi.org/10.1136/bjsports-2013-092425
Ludewig, P. M., & Reynolds, J. F. (2009). The association of scapular kinematics and glenohumeral joint pathologies. Journal of Orthopaedic & Sports Physical Therapy, 39(2), 90-104. https://doi.org/10.2519/jospt.2009.2808
Macrum, E., Bell, D. R., Boling, M., Lewek, M., & Padua, D. (2012). Effect of limiting ankle-dorsiflexion range of motion on lower extremity kinematics and muscle-activation patterns during a squat. Journal of Sport Rehabilitation, 21(2), 144-150. https://doi.org/10.1123/jsr.21.2.144
Myer, G. D., Ford, K. R., Brent, J. L., & Hewett, T. E. (2008). Neuromuscular training improves performance and lower-extremity biomechanics in female athletes. Journal of Strength and Conditioning Research, 22(4), 1225–1231. https://doi.org/10.1519/JSC.0b013e318173dc23
