Functional Strength: The Missing Piece in Holistic Health

Holistic health is about balance—balance within our bodies and harmony with our environment. While our surroundings play a significant role in our well-being (a topic worthy of its own discussion), today, let’s focus on the body itself. As a massage therapist, I see clients every day struggling with stiffness and tightness that if untreated eventually cause pain that disrupt their quality of life. Many assume that stretching or massage alone can resolve these issues, but the root cause often lies deeper: a lack of functional strength and balance in opposing muscle groups and movement patterns. I believe a movement-focused approach to fitness that builds functional strength is a cornerstone of holistic health, empowering us to move freely, live intentionally, and thrive.

The Problem: Imbalance and Weakness in Modern Bodies

In my massage practice, I frequently encounter clients whose stiffness stems from sedentary lifestyles or repetitive habits—like sitting for hours at a desk or overusing certain muscle groups. These habits create muscle imbalances, where some muscles are overused or shortened, while others are stretched and weaken, leading to tightness, restricted movement, and even injury. For example, tight hip flexors from prolonged sitting often pair with weak glutes, causing lower back pain. Stretching and massage can provide temporary relief, but without addressing the underlying weakness, the cycle of discomfort persists.

Josh from https://strengthside.com/ highlights this issue perfectly: “The problem isn’t that the body degrades... It’s that we stop moving.” Modern life has reduced our natural, diverse movement patterns, leaving us less resilient. Unlike isolated gym exercises that prioritize muscle mass or aesthetics, functional strength—built through full-range-of-motion movements, loaded stretching, and primal exercises—restores balance and supports the body’s natural abilities.

Why Functional Strength Matters

Functional strength isn’t about bulking up; it’s about training your body to move efficiently and resiliently in everyday life. Think of it as strength that serves a purpose—whether it’s carrying groceries, playing with your kids, or preventing injuries. Here’s why it’s essential for holistic health:

• Restores Balance: Functional strength exercises, like those promoted by https://strengthside.com/ , engage opposing muscle groups to correct imbalances. For instance, loaded stretching (e.g., deep squats with a pause) strengthens weak glutes while lengthening tight hip flexors, reducing strain and enhancing mobility.

• Prevents Injuries: Many injuries I see in clients—such as lower back pain or shoulder strains—could be avoided with stronger, more balanced muscles. Functional movements, like animal-style crawls or bodyweight circuits, train the body to move as a cohesive unit, protecting joints and tissues.

• Enhances Mental Well-Being: Josh from Strength Side emphasises that “movement leads to an intentional and purpose-driven life.” Building strength through playful, engaging exercises boosts confidence, reduces stress, and fosters a sense of accomplishment, aligning body and mind.

• Promotes Freedom of Movement: A strong, balanced body moves freely without pain or restriction. As Josh from Strength Side puts it, functional training helps you “maintain the joint health and natural abilities” of youth, so you can live actively and creatively.

How to Build Functional Strength

You don’t need a gym or hours of training to incorporate functional strength into your life. Inspired by Strength Side’s accessible, fun approach, here are practical ways to start, whether you’re a beginner or a seasoned mover:

• Start Small with Daily Movement: Dedicate 10-20 minutes a day to bodyweight exercises like squats, push-ups, or bear crawls. Strength Side’s Daily Practice offers short routines that combine strength, mobility, and core work, perfect for busy schedules.

• Incorporate Loaded Stretching: Try exercises like deep lunges or kettlebell-assisted stretches to strengthen and lengthen muscles simultaneously. This directly addresses the stiffness I see in my massage clients, enhancing the benefits of your sessions.

• Embrace Primal Movements: Animal-inspired movements, such as crawling or rolling, engage multiple muscle groups and make exercise fun. They mimic natural patterns, improving coordination and balance.

• Listen to Your Body: Customize your routine to your needs. If you’re tight from sitting all day, focus on hip-opening exercises. If you’re an athlete, prioritize dynamic mobility for shoulders and knees.

• Make It Fun: My philosophy is about enjoying movement. Dance, play, or explore new exercises to keep motivation high. A happy body leads to a happy mind. It is much easier to sustain something that you enjoy.

How Holistic Massage Complements Functional Strength

Holistic massage therapy, like the sessions I offer at Fois, is a perfect partner to functional strength training. While strength exercises build balance and resilience, massage relieves tension, enhances blood flow, and supports recovery, allowing you to move better and feel better. For example, after a session targeting tight shoulders, I often share simple mobility and hanging exercises inspired by Josh from Strength Side to help clients maintain flexibility between visits. This holistic approach—combining massage with purposeful movement—creates lasting results, from reduced pain to greater freedom in daily activities.

A Call to Move and Thrive

At the end of the day, form follows function. The more diverse and functional your movement, the more balanced and free your body will be. Movement isn’t just about physical health—it’s a path to a creative, intentional, and fulfilling life. Whether you’re dealing with stiffness, seeking to prevent injuries, or simply wanting to feel your best, functional strength is a game-changer.

Ready to start your journey to holistic health? Try incorporating 10 minutes of functional movement into your day, and book a massage session with me to release tension and enhance your mobility. Know someone who would benefit? Ask about my referral program and introduce them to Fois for a relaxing, restorative experience, and let’s build a community of balanced, thriving individuals together.