The Postural Process: A Practical Guide to Improving Your Movement

Flobility’s process for improving posture and movement is built on the principle of learning to systematically work with the body. It’s not about following a rigid program, but about understanding how to engage specific muscles and regions to enhance your overall function. The system provides you with the “cookbook” of directions, but how you follow it is uniquely your own. Each person will bring their body to life in a way that’s specific to their individual needs.

This process is simple but profound. As you continue training, you’ll constantly focus on different muscles or regions, unlocking new areas of your body to improve strength, mobility, and function.

The Steps to Postural Improvement

At the core of this method is a three-step process that applies to every muscle and region you work with:

 1. Identify the muscle or region

First, it’s crucial to understand the muscle or region you’re focusing on in its full complexity. Whether you’re working on restoring hip function through muscles like the glute medius, adductors, anterior core, and hamstrings, or improving upper body stability, you need to understand each muscle in a three-dimensional way. Knowing how muscles attach, their origins, and their roles in movement is crucial.

This layer develops your mental map of the body, helping you pinpoint where specific muscles are and how they interact. The key is to recognize that every muscle plays a part in your posture, and identifying them accurately is essential to improving your overall body mechanics.

 2. Feel the muscle under load

Once you’ve mapped out the muscles mentally, the next layer involves learning to feel these muscles during movement. It’s one thing to know where a muscle is, but another to sense its engagement. This stage involves low-gravity movements (like supine work) to high-gravity positions (such as hinging), giving you the ability to feel muscles working under load.

At this stage, countermovement becomes important—for example, understanding how the TFL works against the glute medius helps you feel the proper engagement of the glute med. This sensory awareness allows you to refine your form and movement, ensuring the correct muscles are being activated.

 3. Strengthen the muscle through tension and load

After you can identify and feel the muscles, the final layer is about strengthening them. By now, you’ve learned how to feel the muscles and understand their role against their counterparts, which allows you to load them properly under tension. This stage is about applying reps and resistance to the muscles, reinforcing the work from the first two layers.

Through this layer, you’ll solidify your muscle control, posture, and overall body strength, making sure the muscles work efficiently as part of a holistic system.

A Practical, Adaptive System

This process is not just about “fixing” your posture but about equipping you with the ability to consistently improve your movement and alignment. As you go through the steps for each muscle and region, you’ll expand your understanding of your body and how it moves. The system is adaptable and flexible, guiding you to learn at your own pace while providing you with the tools you need to achieve functional improvements.

Although we have measurements like the body map to help track progress, this process goes beyond just the metrics. The real progress happens when you build the ability to control and coordinate the muscles that support better posture and movement over time. The body map is simply a reflection of what you’ve learned—it grows as you progress, but it’s the process of training that matters most.