Lucky Number Seven

Your body is capable of amazing things whether you know it or not. It's designed to move in seven distinct patterns and, because of them, can coordinate a wide range of actions. Some of them quite spectacular, some more practical.

So, whether you prepping to scale Mt. Everest or simply looking to get up off the floor with ease, paying attention to these patterns will help you build mobility and strength in all directions. Not paying attention to them may increase chronic pain, as well as weaken all your major muscle groups, which you need on for longevity.

Understanding the seven human movement patterns gives us a practical framework for seeing how the body is designed to move in everyday life. Rather than memorizing isolated muscles, these patterns help us recognize coordinated actions—how joints, muscles, and the nervous system work together to create efficient, functional movement. This awareness improves body literacy, allowing you to identify imbalances, compensate less, and move with greater ease and resilience. In yoga, strength training, and daily activities, recognizing these patterns helps us build balanced strength and mobility, prevent injury, and refine technique with intention rather than guesswork.

THE SQUAT

The squat pattern is what you use every time you sit down in a chair or stand back up. It strengthens the hips, thighs, and core, helping you move safely and efficiently through daily transitions. Squatting well protects your knees and back when lowering yourself toward the ground or picking something up. Make sure to push out of your heels as you stand up and engage your abdominals to stabilize your spine.

HIP HINGE

The hinge pattern happens when you bend forward from the hips, like when brushing your teeth or lifting groceries. It teaches your body to use the powerful muscles of the hips instead of straining the lower back. A healthy hinge supports spinal safety and efficient bending in everyday life. Remember to bend your knees slightly as you hinge to protect tight hamstrings and avoid low back issues.

LUNGE

The lunge pattern shows up when you walk up stairs, step over obstacles, or get up from the floor. It builds balance, coordination, and strength in each leg individually. Lunging helps your body handle uneven surfaces and sudden changes in direction safely. Try landing on your heel and stepping into the ball of your feet, before pushing off again.

PUSH

The push pattern is used when you push open a door, get up off the floor, or place something onto a shelf. It strengthens the chest, shoulders, and arms while supporting shoulder stability. This pattern helps you create space and move objects away from your body. Brace your abdominals so that the movement comes from your center, rather than the shoulder joint.

PULL

Pulling happens when you open a refrigerator, pull something toward you, or carry bags. It strengthens the back and improves posture by balancing the muscles on the front of the body. A strong pull pattern helps prevent rounded shoulders and neck tension. Brace your abdominals and stand hip distance, to help distribute your weight and stabilize your spine.

ROTATION

Rotation is used when you turn to look behind you, reach across your body, or twist while walking. It keeps the spine mobile and allows forces to move efficiently through the body. Healthy rotation supports fluid, adaptable movement in daily tasks. Remember, to draw your navel in and twist from the mid-back, rather than your hips or neck.

CARRY

You use the carry pattern whenever you hold and move something from one place to another, like carrying groceries, a backpack, or a suitcase. It builds strength and stability through your whole body, especially your abdominals and shoulders, helping you stay upright and balanced. A strong carry pattern makes everyday tasks feel easier and helps your body handle real-life loads safely and efficiently. Keep your spinal stable by bracing your abdominals and drawing your shoulder blades together. Notice if you're leaning to one side and try to re-distribute the weight.