身為一名需要長時間久坐與久站的老師，隨著年齡增加，我開始感覺到身體活動度下降、關節容易疲累，因此開始接觸傳統重量訓練，希望增進肌力與肌肉量來維持良好的身體狀態。

在一次重量訓練課中的硬舉練習，我不小心用力不當，之後出現腰部與臀部強烈不適，連帶讓跑動、走路時也變得不順暢，膝蓋與臀部常有不舒服的感覺，肩頸也容易緊繃僵硬。這些狀況持續了一段時間，使我無法繼續進行原本的重量訓練。

後來在網路上看到了 Functional Patterns 的介紹，於是開始接觸這套以動作連動與身體協調為核心的訓練方式。

我固定每週進行一次 FP 訓練，至今約 9 個月。
這段時間裡，我明顯感受到自己的身體狀態變得更穩定：
臀部與腰部的緊繃感不再頻繁出現，肩頸的不適也大幅減少。長期的駝背問題也隨著訓練過程逐漸改善，整體動作與姿勢都變得更自然。目前無論是走路或跑動，都能像之前一樣輕鬆自在。

 

Before 2024/2/28 -

❌腰部和髖部不適（8/10）

❌肩頸緊繃（7/10）

❌骨盆前頃感/下背緊繃

❌背部姿勢不穩定
 

After 2024/8/23 -

✅腰部與髖部不適（0/10）

✅肩頸緊繃（0/10）

✅身體姿勢更穩定、感覺更輕鬆

✅核心控制更好、動作連動更順暢

訓練前後照片參考 : 





客戶心得 : 

I am a teacher who needs to sit and stand for long periods, and with age, I began to feel joint degeneration and aging. Therefore, I started traditional weight training to increase my strength and muscle mass to improve my health.

During a deadlift session with my coach, I injured my lower back and hips, and afterward, I was unable to run quickly, even walking accompanied by hip discomfort. I also experienced a lot of knee pain and often felt neck stiffness and weakness. Despite these efforts, I couldn’t continue traditional weight training. Then, I came across Functional Patterns (FP) online and started this training system.

I have been maintaining FP training once a week for nine months now. The hip problem has completely resolved, the stiffness in my lower back has disappeared, and the neck and shoulder pain has significantly improved. Notably, my long-term hunchback posture has shown significant progress as training continues, and I can now run and walk normally again.

**Before 2024/2/28**

❌ Lower back and hip pain: 8/10

❌Neck and shoulder stiffness: 7/10

❌Anterior pelvic tilt and lumbar compression

❌Thoracic kyphosis

**After 2024/8/23**

✅ Lower back and hip pain: 0/10

✅ Neck and shoulder stiffness: 0/10

✅ Realignment of the spine to a neutral position

✅ Core strength development