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The way we move is far more intricate than we often realize. I describe this in my book “How The Body Works” using the term “hierarchy of movement,” — the fundamental movement patterns developed during early life that sculpt us into healthy adults. From crawling to walking to running, these patterns are essential to how we function. Each specific pattern builds up our neurology and coordination over time. When one layer in this hierarchy becomes compromised—due to injury, chronic pain, or compensation—the entire system suffers, often leading to long-term discomfort. For those seeking non-surgical pain management options, understanding this hierarchy is crucial. Movement, in its natural form, is fluid, unconscious, and effortless. Restoring these foundational patterns is key to holistic healing. Through targeted techniques — chronic pain relief services and movement-based therapies, it’s possible to address dysfunction step by step. This approach not only relieves pain but also restores strength, range of motion, and the joy of pain-free activity.
In Justin White’s Hierarchy of Movement, the Five Omega Movements—crawling, walking, running, jumping, throwing—and the Six Macro Postures—symmetrical standing (straight and bent legs), asymmetrical standing (straight and bent legs), seated, and lying down—serve as the foundation for understanding how the human body functions and adapts to movement. These movements and postures reflect the natural progression of physical development and the core building blocks of all human motion.
The Omega Movements represent fundamental, instinctive actions that humans are naturally designed to perform. Each movement integrates the body’s neuromuscular, skeletal, and myofascial systems to promote coordination, strength, and adaptability. For example, crawling develops contralateral coordination, walking builds rhythmic balance, and jumping enhances power and joint integrity. Together, these movements create a progression that allows the body to handle increasingly complex physical demands while maintaining efficiency and pain-free motion.
The Macro Postures provide the structural framework that supports these movements. Each posture highlights how the body stabilizes and balances itself in various positions. From standing symmetrically to lying down, these postures serve as checkpoints for functional alignment and motor control. By mastering these postures, individuals can identify and correct movement dysfunctions, ensuring a solid foundation for dynamic motion.
In the hierarchy, these elements work together to map the body’s movement capabilities and identify areas of dysfunction. Understanding and training within this framework helps restore natural, pain-free motion while addressing compensatory patterns and imbalances that develop from injury or inactivity. The integration of Omega Movements and Macro Postures into rehabilitation and daily practice ensures a comprehensive approach to long-term physical health.
