Move With Intention: Why How You Move Matters More Than How Much You Move

back pain relief breathwork for core core rehab core training deep core activation fascia release functional movement holistic fitness improve posture mind-body connection movement patterns pelvic floor exercises pilates for back pain postpartum recovery posture correction prenatal and postnatal exercise spinal mobility women's wellness Nov 05, 2025

Have you ever been told to just move more?
While movement is absolutely essential, it’s not just about doing more — it’s about learning to move better.

After over 20 years of teaching women how to strengthen their core, support their pelvic floor, and reduce pain, I can confidently say this:

When you understand why and how your body moves — everything changes.

So many of the women I work with are doing the right exercises… but with movement patterns that are actually increasing tension, stress, and pain in their body. They’re working harder instead of working smarter — and their body feels it.

Why Your Movement Patterns Matter

Your body isn’t just a collection of muscles.
It’s a beautifully interconnected system of:

Fascia
Breath
Alignment
Nervous system
Core + pelvic floor coordination

When even one of these pieces is out of sync, the body compensates. That’s when we see things like:

Lower back pain
Hip tightness
Pelvic floor dysfunction
Diastasis recti not improving
Neck + shoulder tension
Feeling “disconnected” from your core

The solution isn’t to push harder.
The solution is to rewire your movement from the inside out.

Your Breath Is the Foundation

Your breath is your deepest core + pelvic floor connection. Let me say that again.... Your BREATH is your deepest core + pelvic floor connection.

When you learn how to breathe to support your deep core and pelvic floor, movement becomes smoother, lighter, and more powerful. You’re no longer forcing; you’re flowing.

This is where everything begins to shift — because your breath helps:

Regulate your nervous system
Reduce inflammation and tension
Support digestion and lymphatic flow
Activate your deep core + pelvic floor more naturally

Breath → Alignment → Movement
(Always in that order.)

This Is the Heart Behind Everything I Teach

I want women to feel:

Stronger in their body
More connected to their deep core + pelvic floor
Confident in how they move
Capable in their day-to-day life

Not burned out.
Not in pain.
Not “just getting through” a workout.

I want movement to make your life better — not harder.

A Perfect Example: Back Extension

Back extension is one of the most commonly mis-taught movements — and one I see contributing to back pain when practiced incorrectly.

When performed with intention and proper fascial support, back extension can:

Strengthen your posterior chain
Improve posture and spinal mobility
Reduce tension in the neck + shoulders
Support healthy core engagement

But when it’s done from gripping, over-arching, or pushing into your lower back — it leads to strain and compensation.

That’s why in a previous Core Connections Podcast episode, I walk you step-by-step through how to do back extension correctly, so you can build strength through your entire spine — without pain.

👉 Listen here:
How to Do Back Extension Correctly

Try It — and Notice What You Feel

Take a moment to:

Slow down your breath
Lengthen your spine
Move from your deep core + deep core - really use those fascial connections

Then try your back extension again.
Do you feel the difference?

I’d love to hear what you notice in your own body — reply in the comments or send me a DM on Instagram (@EricaZiel). I love hearing your breakthroughs.