Functional Patterns Dublin

25/08/2025

https://functionalpatternsdublin.com/strengthen-your-spine-understanding-spinal-mobility/?ad=fb

In order to successfully strengthen your spine, it's important to account for asymmetries that are present when you train. You can build muscle on a twisted frame, but in the long run, you eventually need to untwist yourself to have a healthy functioning spine.

06/06/2025

Karl is a GAA irish football player who came to us due to pretty constant QL discomfort when playing sports or even doing something like driving or sitting at a desk all day. This was a 3/10 almost constantly and could get to a 6/10 after sports. He felt some hip discomfort and tightness on and off, and his hip would often feel "gunked up" with 3 or 4/10 pain sometimes after football.

None of these issues were titally sidelining him from playing, but the symptoms were affecting his ability to play and his comfort day to day. He felt he was not performing as well as he could on the pitch and had been training traditionally doing heavy compound training like deadlifts and squats as part of his strength and conditioning.

BEFORE: (May 2022)

❌️ Kyphotic Posture
❌️ Anterior Pelvic Shift
❌️ Crushed Ribcage
❌️ Depressed Shoulders
❌️ Poor Core Pressure

AFTER: (Nov 2023)

✅️ No Kyphosis
✅️ Better Joint Stacking
✅️ Expanded Ribcage
✅️ Better Shoulder Position
✅️ Improved Core Pressure

Karl initially came for a weekly session and was soon spacing them out to every two or three weeks. He was committed outside of our sessions and a pleasure to train.

He used strictly techniques to achieve these results, and after dropping heavy compound lifting was really able to make positive adaptations to his structure ✊️

18/05/2025

Are you struggling with joint pain? Gaining muscle mass can help protect your joints from excessive wear and tear and provide stability during movement to prevent injury, but how you gain the muscle matters.

If the muscle mass doesn’t relate to a function, then when you move you’ll still end up with excessive friction that creates more wear and tear on your joints. In order to create stability, you’ll need to train the system as a whole.

Muscles are meant to work in unison, so if you want to build sustainable mass and get the benefits of joint health, the best approach is to train in relation to the functions humans have evolved to do, the FP first 4!

08/05/2025

While it's great to see a surge in functional training over the last few years, it's important to know that simply mimicking exercises that involve multi planer or rotationary movements over their more linear sagital based counterparts doesn't automatically mean that you will improve the way you move.

As most of us are dealing with structural assymettries, it's important to understand how to really challenge them in order not to compound our issues further. Without directly addressing these asymmetries, multi-planar movement often exacerbates the issue.

Something we teach clients here in order to do this successfully is how to exercise good

1. Body control.
2. Body know how.

By being able to executively control different areas of our body and pairing that with an understanding regarding what our bodies tendencies are and what tendencies we would like them to exhibit, we can tackle these assymetries and truly get the most out of our Functional Patterns training.

If you'd like some help understanding how to improve your movement and train in a truly functional way, check out or contact us today.

https://functionalpatternsdublin.com/

01/05/2025

Our team in .dublin in action! Our practitioners are here to help you achieve your health and fitness goals, and with a wide range of backgrounds we have vast experience and have helped hundreds of clients achieve a more functional body. Get in touch today to get started.

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22/04/2025

TENSEGRITY AND HOW FP ACCOUNTS FOR IT

If you have pain anywhere in your body, you’re probably lacking this thing called “tensegrity”.

What is tensegrity?

This is a combination of the words tension and integrity. This refers to muscle tension that supports the skeleton and holds the body together, and the integration between all of these muscles across the whole body.

This means that our skeleton is supported by a network of continuous tension that is, or should be, evenly spread out over the whole body, supported by muscles and fascia.

It’s what makes the body both stable and flexible at the same time.

Stability training, strength training and mobility training shouldn’t be done separately.

They should all be trained at the same time. As this is how the body moves in reality. None of these things happen separately when we run, sprint, play sports. So why would we train them separately?

Exercise like these only train one aspect at a time, and don’t prepare the body for the demands it would face in real life. Where there would be weight transfer, rotation and stretching and shortening of muscles all happening at the same time.

Having good tensegrity is what gives your movement a “bounce” to it. If you lack that “bounce” when you move, and you feel like you land heavy when you walk or run… this will cause problems down the line.

At we offer a solution to this problem:
We train in a way that covers all of these things at the same time.
Strength, stability and mobility all together… doing movements that we would see in real life.

By allowing a balance between these 3 components of movement, we enable a distribution of tension all the way through the body, down to the level of the bone, maximizing the results we can get with our training.

20/04/2025

Meet our team of practitioners .dublin! Get to know our backgrounds and what got us into in this short video.

Huge thanks to for developing the best system on the planet and for creating the best tools for the job. 👏

14/04/2025

Why is Postural Analysis Important?

Have you ever had your posture analyzed? For most, the answer to this question is no, and in those who have, the issue is often how the information gathered is applied to them in a practical way.

Structural Integrity

The term structural integrity can be used to describe how resilient any structure is, from buildings, to bridges, and even our bodies. Just like an engineer can predict how sturdy or well designed a bridge will be by analyzing its structural integrity, we can predict and understand problems in the the body in a similar way.

Why Posture?

Our posture is a snap shot of our body an represents how we move. Asymmetries and imbalances stemming from the way we move can be observed single frame when we look at someone’s posture. For example, someone who tends to bend their spine better to the left than the right during walking, will surely show the same tendency in their static posture. It shows us where people’s bodies are subject to more compression, where muscles may have atrophied, and indicates tendencies and behaviors their bodies will exhibit during movement.

Isn’t Our Posture Just Unique to Us?

Something that people often get told is that everyone has their own unique posture, and that trying to improve it unnecessary. From our experience, this advice usually comes from places where evidence of helping to fundamentally change posture is scarce. While we are all unique, we are all humans and are designed with an optimal posture. We also see strong links between certain posture types and injuries associated with them.

First Step Towards Better Movement

In order to change the way we move, and as result, have our posture naturally improve over time, we must first start with standing posture itself. It’s one of the first things we work to understand in our training, and is a crucial starting point in order to lay the foundations needed in order to begin to exercise with good technique.

28/02/2025

⭐️ To celebrate 5k followers, we are giving away a FREE 90-minute assessment! ⭐️

To win, just follow the instructions above.

1. Like and share the post with the tag .dublin.
2. Tag a friend in the comments.
3. Follow the page.

Winner will be announced next week. 👍

Thank you to all who follow the page for your continued support!

06/01/2025

We are excited to introduce our team of practitioners as we move into another year at Functional Patterns Dublin. Thank you to all of our clients for their continued support in 2024 and for helping us to continue to grow as a community in Ireland. 🔥

Big things are on the horizon for and us here at .dublin this year, so keep your eyes peeled! If you want to create a more functional and healthy body in 2025, don't hesitate to contact us and get started. Slots available for existing and new clients. ✊️






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30/12/2024

NEW GROUP CLASS TERM STARTING SOON!

Do you have aches and pains? Back pain? Hip pain? Knee pain?
Do you want to improve your posture?
Do you want to move better?

In our group classes we work on the FP fundamentals that help people to reduce pain and improve their movement.

We will cover:
Myofascial release
Corrective exercises
Dynamic movements

We offer both beginner and advanced level classes to suit each individual's needs.

You will learn how to activate and connect muscles in the correct way in order to optimise the function of your body, reduce pain and improve posture and movement.

Class times:

Monday 5pm ONLINE 10 week course group.
Tuesday 7pm FUNDAMENTALS
Thursday 7pm ADVANCED

Limited spaces available so don’t hesitate to get in touch

01/10/2024

ARE POSTURE AND PAIN RELATED?

Many in the industry who use traditional therapies will claim that there is no link between someone's posture and the pain they feel or may feel at some point in their lives. 🤷‍♂️

The issue here is that for someone to be sure of this, they must be able to actually improve someone's posture in the first place. 🫣

Us at FP Dublin, as well as the wider community of people using Functional Patterns all over the world, have found a direct correlation between the two.

This is something that is very difficult to prove scientifically due to the reasons outlined above so don't be silly enough to wait for the "research" to tell you something needs to be done.😬

Start to improve your posture today by improving the way you move, and dramatically decrease the likelihood of future problems, as well as eliminate any pain you may currently have. ✊️