When most of us think about exercise, we picture sets of squats, planks, or yoga poses done on a mat. But real life doesn’t happen in a single plane of motion or under perfect conditions. You lift laundry baskets, garden on uneven ground, twist to reach the back seat of your car, or carry a child on one hip while balancing groceries in the other hand. Functional movement trains your body for these everyday actions, and biomechanical alignment ensures you’re doing them safely and efficiently.

What Is Functional Movement?

Functional movement is the practice of moving in the ways your body was designed to move. It focuses on patterns—squatting, hinging, twisting, pushing, pulling, walking, stabilizing—that involve your whole body and nervous system. Instead of isolating one muscle group or prioritizing aesthetics, functional movement develops strength and mobility that translate directly into daily life.

For women, this isn’t just about athleticism or “fitness.” It’s about making sure your body works for you—whether that’s climbing stairs without knee pain, hiking with confidence, or carrying heavy bags without straining your back.

The Role of Biomechanical Alignment

Alignment is how your bones, joints, and muscles relate to one another. Over time, modern habits—like sitting for hours, wearing restrictive shoes, or repetitive motions—can create imbalances that lead to pain, pelvic floor dysfunction, or even injuries.

My understanding of alignment is deeply influenced by **Katy Bowman**, a biomechanist and author whose work on natural movement and load distribution has transformed how I teach. By applying her principles, I help students adjust how they stand, breathe, and move so that forces travel through the body in a way that supports, rather than strains, their tissues.
This knowledge is especially powerful for core function. This is key to moving well in a functional way. It is also integral to preventing and restoring **diastasis recti**—the separation of abdominal muscles that can happen during pregnancy or from years of poorly managed pressure on the core. But these practices aren’t only for mothers. Every woman benefits from a core that functions well and a pelvic floor that supports, rather than limits, her movement.

Chiropractic vs. Functional Alignment

Many chiropractors claim they can “fix your alignment” with manual adjustments. And while chiropractic care can sometimes provide short-term relief—loosening tight joints or easing nerve compression—the effects are often temporary. That’s because most adjustments don’t address the soft tissues (muscles, fascia, connective tissue) that actually hold your bones and joints in place. Without retraining those tissues through movement and awareness, the body often drifts back into the same misalignments—hence why so many chiropractic care plans recommend frequent return visits.

That doesn’t mean chiropractic has no place—it can be incredibly useful as a complementary therapy, especially when combined with functional movement practices. But it’s important to be mindful. Be wary of any provider who offers adjustments as a one-size-fits-all solution without addressing the broader picture of your health. Just as with the limitations of Western medicine, no external provider can “fix” you on their own.

Ultimately, you are your own best advocate. Don’t give your power away to anyone—whether chiropractor, doctor, or even yoga teacher. Lasting results come from integrating awareness, movement, and alignment into your daily life, so your body learns to support itself from the inside out.

Why This Matters—Even If You’re Not Planning for nor recovering from Pregnancy

Functional movement and alignment awareness aren’t just for pregnant or postpartum women. They can:

Protect your core and pelvic floor across all seasons of life.
Support your joints and spine through hormonal changes, aging, and the demands of caregiving or work.
Reduce chronic pain and stiffness caused by sitting, high-stress exercise, or repetitive habits.
Empower you with knowledge to approach future body changes—whether pregnancy, menopause, or simply an active lifestyle—with confidence.

Even if motherhood isn’t part of your journey, your body still deserves this level of care.

How I Bring These Principles Into My Work

In my yoga classes, private sessions, and postpartum care, functional movement and alignment aren’t extras—they’re the foundation. Here’s how:

Movement with Real-Life Purpose
Every pose and sequence is designed to reflect the way you actually move: lifting, bending, reaching, rolling, or stabilizing.
Breath Meets Biomechanics
We pair breath with movement to teach your diaphragm and pelvic floor to coordinate—a crucial skill for preventing injury and maintaining core integrity.
Practical Simulations
You’ll practice lifting, squatting, and standing transitions that mimic everyday life—like picking up a child or hiking on uneven terrain—so your body knows what to do when it matters.
Individualized, Trauma-Informed Approach
I offer adaptations for every body, honoring your history and boundaries, whether you’re recovering from birth, navigating perimenopause, or simply looking to feel stronger.
Education for Empowerment
I always explain why a cue or adjustment matters—drawing from Katy Bowman’s research and my own years of experience—so you leave with tools you can use anywhere.

A Foundation for Lifelong Wellness

Functional movement and biomechanical alignment aren’t just techniques—they’re a way of honoring your body. They help prevent future injuries, support pelvic health, and build strength that’s useful in everyday life.

Chiropractic care can be a valuable reset, but without addressing the soft tissues and retraining your daily movement patterns, adjustments rarely hold. When combined with functional movement and alignment awareness, however, the benefits multiply.

At the end of the day, the most powerful healing comes from within. By moving smarter, breathing with awareness, and reclaiming ownership of your alignment, you create lasting strength, mobility, and confidence that no quick fix can replace.

✨ Curious to explore these practices in your own body? Join me in class or book a private session to experience how functional movement and alignment can support your strength, pelvic health, and confidence—today and in every season of life.

Functional Movement & Biomechanical Alignment: Strong, Smart, and Sustainable for Every Woman