Top 5 Movement Patterns We Correct in Pilates—And Why It Matters

Learn the key patterns we address and why they’re crucial to long-term recovery.

Most people think of pain as something that needs to be treated at the site. You’ve got knee pain? Ice the knee. Sore back? Stretch it out. Shoulder stiffness? Rest it for a few days. But what if we told you that most persistent injuries don’t actually start with pain—they start with how you move?

At Clinical Physio Solutions, we treat the root cause, not just the flare-up. And when it comes to movement rehab, nothing gets to the root like Clinical Pilates. Our physio-led Pilates programs are designed to correct faulty movement patterns, rebuild control, and create the kind of strength that lasts far beyond the clinic. It’s not just about doing the right exercises—it’s about moving the right way. Let’s break down the five most common movement patterns we see (and fix) through Clinical Pilates—and why correcting them makes all the difference.

1. Overusing Global Muscles Instead of Deep Stabilisers

Most of us are used to relying on our big, superficial muscles—abs, traps, quads—because they’re the ones we feel the most when we move. But these muscles are meant to be movers, not stabilisers.

The issue:
When your body skips the stabilising phase and jumps straight into movement, you start to lose control at the joints. The core stops supporting the spine, the shoulders become overloaded, and tension creeps in where there should be control.

Common signs:

Constant tension in the neck or lower back

“Gripping” through the abs during movement

Inability to hold neutral spine without effort

How we correct it in Pilates:
We go back to basics—teaching you to switch on the right muscles first, especially the deep core, pelvic floor, and multifidus. You’ll learn to move from stability, not strain. This is often a game-changer for chronic pain patients.

Who it helps:

Lower back pain sufferers

Post-natal recovery clients

Patients with core weakness or spinal instability

Anyone with tension they can’t seem to stretch away

2. Poor Lumbo-Pelvic Control

Your pelvis is like the foundation of a building—if it’s tilted, unstable, or moving poorly, everything above and below it is affected.

The issue:
We often see patients whose pelvis rocks excessively when they walk, tilt forward when they sit, or arch dramatically during exercises like leg lifts or planks. Over time, this causes poor load transfer through the hips and spine, which can lead to pain in the back, glutes, or knees.

How we correct it in Pilates:
We use a combination of mat and Reformer-based exercises to teach pelvic positioning, core integration, and hip control. Our physios help you recognise and self-correct these patterns so that control becomes second nature.

Who it helps:

Patients with hip pain or instability

Those returning to exercise post-pregnancy

Anyone with recurring lower back or sacroiliac joint pain

People who feel “wobbly” during balance or single-leg movements

3. Thoracic Rigidity and Poor Upper Body Mechanics

In the world of laptops, phones, and desk jobs, thoracic stiffness is everywhere. The middle back becomes locked, shoulders round forward, and necks crane ahead.

The issue:
When the thoracic spine doesn’t move well, the body starts compensating. The lower back overextends, the shoulders jam, and the neck becomes tight from trying to do too much. This chain of dysfunction is often behind shoulder pain, headaches, and poor breathing mechanics.

How we correct it in Pilates:
We work on opening the chest, improving thoracic mobility, and strengthening the mid-back to support better posture. Our physios use movement sequences that integrate breath and rotation to retrain how your upper spine moves with your ribs, shoulders, and core.

Who it helps:

Desk-bound professionals

Clients with shoulder or rotator cuff pain

Patients with breathing dysfunction

Those with postural fatigue or upper body tightness

4. Poor Glute Activation and Hip Control

Weak or underactive glutes are one of the most common drivers of lower limb injuries. If your glutes aren’t doing their job, someone else will—and usually, it’s your back, knees, or calves.

The issue:
When glutes aren’t firing properly, the body defaults to overusing the quads, hamstrings, and lower back muscles. This throws out balance, disrupts gait, and causes overload through the knees and hips. It’s also a major risk factor in ACL injury, hip bursitis, and plantar fasciitis.

How we correct it in Pilates:
Pilates is perfect for retraining glute activation in a controlled, low-load environment. We use targeted bridging, single-leg stability work, and progressive loading to get the glutes firing when they’re meant to.

Who it helps:

Runners and active individuals

Patients with chronic knee or foot pain

Those returning from hip or knee surgery

Clients with balance issues or gait dysfunction

5. Breath Holding and Core-Bracing Without Control

This one surprises many people. Your breath is deeply connected to how your core works—and if you’re not breathing well, your movement will suffer.

The issue:
Many people hold their breath when concentrating or lifting, especially during effort-based movements. This disrupts core pressure, over-braces the abs, and causes tension through the shoulders, ribs, and pelvic floor.

How we correct it in Pilates:
We teach diaphragmatic breathing—using the breath to guide movement, control load, and support spinal alignment. This not only reduces tension but improves core timing, posture, and energy efficiency.

Who it helps:

Chronic pain patients

Post-natal women

Clients with stress-related tension

Anyone with shallow breathing or poor endurance

The Bigger Picture: Why Movement Patterns Matter

Fixing pain is important—but fixing why it keeps coming back is the real goal. Dysfunctional movement patterns don’t just affect isolated joints—they create ripple effects across the body, leading to compensation, overload, and breakdown. When these patterns are addressed through Clinical Pilates, the improvements go far beyond symptom relief.

What patients experience:

✅ Pain reduction during daily activities

✅ Natural posture improvements without forcing it

✅ Increased energy and reduced fatigue from efficient movement

✅ Better control, balance, and body awareness

✅ Confidence to move freely without hesitation or fear

And because Clinical Pilates at CPS is always physio-led, these gains happen under the guidance of professionals who know exactly how your body is responding—session by session.

We don’t just give you exercises. We help you build a new movement foundation that lasts.

Book your Clinical Pilates assessment today—and let’s get to the core of how your body moves, recovers, and performs.

How do you know when it’s time to see a physio?

✔ Pain or Discomfort That Won’t Go Away – If knee pain, back stiffness, or shoulder discomfort lingers after training, it’s time to get it checked before it worsens.

✔ Recurring Injuries or Stiffness – If you keep dealing with the same injuries, there’s likely an underlying cause that needs to be addressed.

✔ Reduced Mobility or Flexibility – If movement restrictions are affecting your performance or causing discomfort, physiotherapy can help restore range of motion.

✔ Weakness or Instability – Feeling off-balance, unstable, or like certain muscles aren’t engaging properly? A physio can identify and correct the issue.