完成朝聖之路後，我在旅行途中因右腳疼痛影響行走。
回台就醫發現有腰椎滑脫問題，且以前有多次腳踝扭傷，
有長短腳的感覺。
這些長期代償在長途步行下爆發：走路不到半小時，
右側下半身出現連鎖反應式緊繃（6/10），
尾椎更有鎖死異物感。即便嘗試過物理治療，狀況仍反覆出現。
透過 FP 教學，學習放鬆與動作建立
（如 Hip Hinge、分腿蹲），我重新找回身體張力。
我意識到疼痛源於長期結構歪斜——特別是骨盆前傾與前移，加上腳踝舊傷對步態的影響。訓練讓我學會覺察動作把訓練帶回日常生活。
原本的右腳與足弓不適已消失（0/10），恢復長途步行能力。即便面對腰椎滑脫舊疾，我也能透過 FP 技巧即時自我覺察並調整體態，讓身體回歸自然運作。
After completing the Camino de Santiago, the joy of the journey was overshadowed by debilitating right leg pain. Upon returning home, I was diagnosed with spondylolisthesis (spinal disc slippage). This, combined with a history of chronic ankle sprains and a perceived leg-length discrepancy, created a ”ticking time bomb“ of compensations that finally exploded during my long-distance trek.
Walking for just 30 minutes would trigger a chain reaction of tightness (6/10) throughout my lower right body, leaving my tailbone feeling ”locked“ and obstructed. Traditional physical therapy offered only temporary relief; the symptoms kept coming back.
Through Functional Patterns (FP), I began to re-establish proper body tension by mastering myofascial release and foundational movements like the Hip Hinge and Split Squat. I realized my pain wasn‘t a fluke—it was the result of long-term structural distortions, specifically Posterior Pelvic Tilt (PPT) and Pelvic Sway, compounded by old ankle injuries affecting my gait.
Today, my right foot and arch discomfort have vanished (0/10). I’ve reclaimed my ability to walk long distances. Even with my history of spondylolisthesis, I now possess the self-awareness to adjust my posture in real-time, allowing my body to function as nature intended.
Before 2024.9.16
❌ 步行30分鐘內右下肢緊繃感（6/10）。
❌ 尾骨感覺「鎖住」；頸部、肩部（6/10）及下背部（5/10）不適。
❌ 右足弓疼痛（6/10）。
❌ 骨盆前傾和骨盆前移。
❌ 膝關節過度伸展和核心肌群無力。
After 2026.2.14
✅ 可無痛長距離行走（0/10）。
✅ 動力鏈協調，動作流暢（0/10）。
✅ 頸部、肩部和背部感覺舒適（0/10）。
✅ 足弓運動優化（0/10）。
✅ 骨盆結構位置改善，姿勢自然挺拔。
**原本只是想減輕痠痛，沒想到重新找回了自己身體的掌控權。**
證詞
在過去的三個月裡，我深刻地感受到了對身體的掌控。尤其是在訓練中，經過教練的調整，我發現自己做到了以前認為不可能做到的事。感受上非常的棒！
這段期間我原本肩膀常像觸電的感受減弱到我忘記了曾經發生過那樣的事，還有原本超慢跑前5分鐘呼吸緊縮到需要停止現在可以繼續不用停下了、超慢跑的前8分鐘右髖關節會酸痛到需要暫停的狀況也不見了，可以輕鬆跑超過30分鐘。
走路時會感覺自己一高一低的感覺也改善非常多，還有現在我可以勇敢的去跑步，因為我可以透過自己的腦袋去控制自己的身體，不再覺得跑步是一件很痛苦的事情，現在反而覺得很舒服。
現在雖然不像先前重訓次數多，但是卻感覺身體穩定度以及結實度都增加許多，真是讓我感到非常驚艷！！！
Before 2025.02.03
❌超慢跑右髖關節疼痛（8/10）
❌用電腦時左肩頸刺痛（4/10）
❌跑步時呼吸困難
❌脊椎側彎
❌左髖上提
After 2025.06.05
⭕️超慢跑右髖關節疼痛（0/10）
⭕️用電腦時左肩頸刺痛（0/10）
⭕️跑步時呼吸順暢
⭕️脊椎彈性增加
⭕️髖關節高度改善
## Testimonial
Over the past three months, I've genuinely felt a deep sense of **command over my physical self**. Especially during training sessions, after my coach's precise adjustments, I found myself achieving things I once thought impossible. The feeling is absolutely fantastic!
During this period, the "electric shock" sensation I frequently felt in my shoulder has diminished so significantly that I've actually forgotten it ever occurred. What's more, the initial 5 minutes of my slow-paced runs, which used to be plagued by such severe respiratory restriction that I had to stop, can now be completed continuously without a break. The right hip pain I experienced during the first 8 minutes of these runs, which used to force me to pause, has also vanished. I can now **comfortably run for over 30 minutes**.
The sensation of walking with a perceived imbalance—feeling one side higher than the other—has dramatically improved. Now, I can confidently embrace running because I can **consciously control my body through my mind**. Running is no longer a painful ordeal; in fact, I now find it quite enjoyable and comfortable.
While my current strength training frequency isn't as high as before, I've noticed a substantial increase in both my **body's stability and overall firmness**. This has been truly astonishing!
#超慢跑 #脊椎側彎 #骨盆矯正 #functionalpatterns #髖關節痛
Emma, Winging Scapula &Standing posture improvements
Emma began taking yoga classes to improve her muscle strength and posture. For over three years, she has been attending yoga classes. In class, the teacher often asked why every student looked crooked?
Emma began to observe the students in class and discovered that everyone was slightly off. She remembered that the aim was to change the posture, but the teacher mentioned that everyone appeared crooked.
She felt something is wrong. She found a studio closest to her home. Emma started feeling better about her physical strength and posture within half a year of starting FP.
Testimonial:
During my time taking piano lessons, the teacher would often mention that my hands were weak. My hand strength is gradually improving thanks to FP training once a week! Even though I don’t practice piano often.
In daily life, parking a motorcycle is one of the three most important things on the road. It is not possible for me to set up the center pillar of the motorcycle by myself. I often get looked down upon and have to ask for help. I have the ability to set up the center pillar on my own!
Taking my mother to the hospital for a follow-up visit is a part of my daily life. Before I trained, I would sometimes feel discomfort or pain in my shoulders when I supported my mother. Through training, I am able to support my body to prevent discomfort from escalating.
Pain index (0~10)
Before training 2022/12/05
❌Rib eversion
❌Knee hyperextension
❌Winged scapula
❌Anterior pelvic tilt
❌Shoulder blade pain 3/10
❌Neck pain 3/10
After training 2023/05/23
✅ Rib valgus is significantly improved
✅Knee joint hyperextension improvement
✅Wing-shaped scapula improves scapula stability and makes it more stable
✅Pelvis returns to neutral position
✅Scapular pain 0/10
✅Neck pain 0/10
Emma began taking yoga classes to improve her muscle strength and posture. For over three years, she has been attending yoga classes. In class, the teacher often asked why every student looked crooked?
Emma began to observe the students in class and discovered that everyone was slightly off. She remembered that the aim was to change the posture, but the teacher mentioned that everyone appeared crooked.
She felt something is wrong. She found a studio closest to her home. Emma started feeling better about her physical strength and posture within half a year of starting FP.
Testimonial:
During my time taking piano lessons, the teacher would often mention that my hands were weak. My hand strength is gradually improving thanks to FP training once a week! Even though I don’t practice piano often.
In daily life, parking a motorcycle is one of the three most important things on the road. It is not possible for me to set up the center pillar of the motorcycle by myself. I often get looked down upon and have to ask for help. I have the ability to set up the center pillar on my own!
Taking my mother to the hospital for a follow-up visit is a part of my daily life. Before I trained, I would sometimes feel discomfort or pain in my shoulders when I supported my mother. Through training, I am able to support my body to prevent discomfort from escalating.
Pain index (0~10)
Before training 2022/12/05
❌Rib eversion
❌Knee hyperextension
❌Winged scapula
❌Anterior pelvic tilt
❌Shoulder blade pain 3/10
❌Neck pain 3/10
After training 2023/05/23
✅ Rib valgus is significantly improved
✅Knee joint hyperextension improvement
✅Wing-shaped scapula improves scapula stability and makes it more stable
✅Pelvis returns to neutral position
✅Scapular pain 0/10
✅Neck pain 0/10
一堂課程改變了孩子與家庭的氣氛， @nozznel 說：林老師有你真好，你是孩子變強的關鍵。
開始上學後活動量不足，身體歪斜也一直存在。擔心孩子身體健康和骨骼發育。即使額外帶他去上運動課程也沒辦法改善，特定專項運動也使得不對稱結構加劇，所以樂樂5歲的時候決定讓他開始兩週一次的FP訓練。配合飲食控制、訓練後狀況一點一點地改善。
8歲樂樂在球場上不論是足球、手球跑起來更快運動表現也更好，剛開始大家都很驚訝樂樂的球齡很短，為什麼可以擁有傑出的表現？不管是足球還是手球教練也覺得他特別靈活。FP訓練帶來的成就也讓樂樂更投入他喜歡的運動。
One particular training session marked a significant shift in a child’s demeanor and overall family atmosphere. The mother’s heartfelt feedback, “Teacher Lin, having you is truly wonderful; you are instrumental in my son’s progress,” encapsulates the profound impact.
Prior to specialized intervention, the child exhibited limited physical activity upon starting school, compounded by persistent postural imbalances. The mother’s primary concerns revolved around his general health and skeletal development. Despite engaging in additional sports programs, no significant improvements were observed. In fact, participation in certain specialized sports exacerbated existing asymmetries. This led to the decision to initiate bi-weekly **Functional Patterns (FP)** training. Gradually, with consistent training, improvements began to manifest.
On the field, the child, Lele, now demonstrates enhanced speed and overall athletic performance in both soccer and handball. Initially, many were surprised by his outstanding performance given his relatively short athletic background. Coaches in both soccer and handball have also noted his exceptional agility. The achievements garnered through FP training have further fueled Lele’s dedication to his chosen sports, validating his mother’s belief that her son could truly transform.
—
Before 2022.06.22
❌Scapular dyskinesis (winged scapula)
❌Asymmetrical scapular rotation
❌Pelvic obliquity (right side elevated)
❌Anterior pelvic tilt with lumbar hyperlordosis
❌Knee hyperextension (locked knees)
❌Anterior head carriage affecting center of gravity transfer and gait incoordination
After 2025.05.12
⭕️Improved scapular stability
⭕️Symmetrical scapular positioning
⭕️Enhanced pelvic symmetry
⭕️Increased core stability
⭕️Improved knee joint elasticity
⭕️Greater body coordination and movement efficiency
#functionalpatterns #手球 #足球 #兒童足球 #體能訓練
### Ma‘s Transformation Story
Ma is a busy office worker who once thrived in sports, easily winning medals in basketball and volleyball. However, as work stress increased and her sedentary lifestyle took hold, her physical condition deteriorated rapidly. Daily headaches, shoulder pain, lower back pain, and knee pain became her norm, leaving her feeling incredibly frustrated.
In March 2022, Ma’s physical condition hit rock bottom. She had previously suffered a **complete tear of her anterior cruciate ligament (ACL)**, which exacerbated her difficulties. Her core weakness and anterior pelvic tilt caused her back pain to reach a level of 7 out of 10. The tightness in her leg muscles and knee pain soared to 10 out of 10. Due to these pain, she was hard to run effectively. Even when she intently exerted herself to the full sprint, it felt as if she was running in place.
She had tried traditional weight training, physical therapy, and yoga, but none of these methods brought significant improvement.
After a year and a half of hard work, Ma‘s physical condition showed remarkable improvement. By November 2023, her fascia elasticity had significantly increased, and her back pain dropped from 7 to 3. The tightness in her legs and knee pain disappeared, scoring a 0, while her shoulder pain decreased from 10 to 2. Her movements became more agile, and she no longer felt fatigued from pain, allowing her to enjoy every moment of life.
—
### Before & After Summary
**March 08, 2022**
**Before**
❌Core weakness and anterior pelvic tilt causing back pain. (7/10)
❌Tightness in leg muscles and knee pain. (10/10)
❌ Shoulder pain, neck pain, and upper back pain. (10/10)
—
**November 21, 2023**
**After**
✅ Core stability and reduced back pain. (3/10)
✅ Tightness in legs disappeared, and knee pain is gone. (0/10)
✅ Reduced shoulder and upper back pain. (2/10)
✅ Better pelvic position
#functionalpatterns #內湖林老師 #膝蓋疼痛 #膏肓痛 #骨盆前傾
一開始來上課是因為覺得自己駝背不好看，又不知道可以怎麼改善，曾經上過的運動也好像沒什麼幫助。生完小孩後也有漏尿的問題，但曾經嘗試凱格爾運動的我也抓不到訣竅不知道如何做。透過FP的練後才慢慢地知道怎麼去控制身體和做動作，也較能知道怎樣才能維持好的體態。駝背和漏尿的狀況改善後，對自己也比較有自信心。
At first, I started attending classes because I felt that my hunchback looked unattractive, and I didn’t know how to improve it. The exercises I had tried before didn’t seem to help much. After giving birth, I also faced issues with urinary incontinence, but when I attempted Kegel exercises, I couldn’t grasp the technique and didn’t know how to do them properly. Through the post-workout sessions at FP, I gradually learned how to control my body and perform movements, and I became more aware of how to maintain good posture. With the improvement in my hunchback and urinary incontinence, I gained more confidence in myself.
2020.04.28 Before
❌駝背
❌背部緊繃（6/10）
❌偏頭痛Migraines（6/10）
❌漏尿
2024.01.04 After
✅駝背改善
✅背部緊繃改善（3/10）
✅偏頭痛（3/10）
✅漏尿改善
2020.04.28 Before
❌ Hunchback
❌ Back tightness (6/10)
❌ Migraines (6/10)
❌ Urinary incontinence
2024.01.04 After
✅ Improved hunchback
✅ Reduced back tightness (3/10)
✅ Reduced migraines (3/10)
✅ Improved urinary incontinence
#functionalpatterns #kyphosis #產後漏尿 #駝背 #偏頭痛
Eric的體態改變
訓練前2021年8月22日、訓練後2023年4月30日
當7歲的Eric開始和我們一起訓練時，他的駝背和前盆腔傾斜問題非常嚴重。他有時會在運動後抱怨髖部疼痛。
起初他每月訓練3-4次。一年後他開始對訓練產生更多興趣並每週訓練一次。他曾經參加過許多種運動，但因為缺乏自信或表現不佳，總是幾個月後就放棄了。現在，他已經練習跆拳道將近9個月。
現在他的姿勢改善了，並且在生活中和運動時都感到更有自信。他說跑步變得更輕鬆，而在此之前，他對在跑步機上跑步感到害怕，對自己的跑步能力沒有信心。他不再感到運動後的髖關節疼痛。
Before 22 August 2021, After 30 April 2023
When 7 year old Eric started working with us , he was stuck in a kyphosis and anterior pelvic tilt. He would complain of hip pain sometimes after exercise.
At first he trained 3-4 times per month. He started to be more interested in training and train once a week after a year.He had played many kind of sports, but always gave up after a few months due to low confidence or poor performance. Now he has been doing taekwondo for almost 9 months.
Now he is resting in a better posture, and he feels more confident generally in his life and also when playing sports. He says running feels easier, whereas before he felt afraid to run on the treadmill and was not confident in his running. He no longer feels hip pain from exercise.
#functionalpatterns #fpisthestandard #fpallday #fpkids
