Struggling to move your body the way you want?

I can only assume that if you’ve decided to read this, it’s because you feel challenged by certain movements and have perhaps asked yourself questions like…

“Is it just me?”
“Why is this so difficult?”
“Am I just not sporty?”

Or even:

“Is there something wrong with me?”

Through my experience coaching Jiu Jitsu, teaching in schools, observing how children move, and through my own exercise journey, I can confidently say – you’re not alone in these feelings. And no, there’s nothing wrong with you.

Fundamentally, our bodies all operate in a similar mechanical way. However, the way we learn to move – and our genetics – vary slightly. Some people have longer legs and more fast-twitch muscle fibres, making them more explosive runners. Others have broader shoulders and longer arms, giving them more upper-body strength. Some people are tall, others smaller.

While our mechanics may be similar, the way we use our bodies differs – and learning what works best for you is key.

Why do you move the way you do?

To understand how you move now, it’s worth reflecting on how you moved as a child.

As kids, we had freedom. We rolled on the floor, sat cross-legged, climbed, squatted, and often moved barefoot. These are the ways our bodies are naturally designed to move.

As we get older, however, our bodies often become stiffer, less supple, and less flexible.

Why?

Because we stop moving in the way we’re designed to.

Throughout school, we sit in chairs for hours each day. Later, whether in further education or work, we’re expected to sit and move in “orderly” ways. Imagine answering emails while sitting or lying on the floor – you’d probably get a few strange looks.

These natural movement patterns become something we associate with childhood – and as a result, we lose them.

How lifestyle plays a role

This is only part of the picture.

At some point, many people drift away from physical movement altogether. Maybe your interests shifted – you found passion in reading, art, gaming, coding, or creative work. All valid and valuable pursuits – but often less physically demanding.

Over time, you can find yourself far removed from the flexible, capable mover you once were.

And that’s when those earlier questions start to creep in.

What I’ve seen firsthand

From 2015-2021, I worked as a martial arts instructor, teaching across various clubs in the south of England, including Gloucestershire, Brighton, and Kent.

I taught both children and adults – many complete beginners with low fitness levels and little movement experience.

One consistent observation stood out:
Even when I simplified techniques and demonstrated clearly, many students struggled with the basic movements required to perform them.

Simple actions – like rolling – were difficult. Movements they likely did naturally as children now required guidance and even physical support.

So what’s the solution?

In my experience, the answer is simple:

Go back to basics. Relearn how to move like you once did.

1. Connect with the floor

Start by reconnecting with the ground. This might sound overly simple, but it’s something most of us have completely lost over time. Walking barefoot around your home or garden is a great place to begin, as it allows your feet to move and function as they were designed – helping to build strength and allowing your toes to spread naturally. From there, you can gradually explore barefoot-style shoes, but it’s important not to rush this transition as it can feel uncomfortable if your body isn’t ready.

Alongside this, begin to reintroduce floor-based positions into your daily life. Sit cross-legged while watching TV, kneel instead of always using a chair, or even lie on the floor to relax. At first, these positions may feel stiff or awkward, but with consistency your body will begin to adapt. Your joints will loosen, your muscles will relax, and over time you’ll notice improvements in both flexibility and comfort. This is something I’m actively working on myself, particularly following my ACL surgery, and I’ve found that simply spending more time in these positions has made a noticeable difference.

2. Build strength through compound movements

To move your body effectively, you also need to build a solid foundation of strength. One of the most efficient ways to do this is through compound movements – exercises that use multiple joints and muscle groups at the same time. Movements like squats, lunges, and deadlifts challenge the lower body, while press-ups, rows, pull-ups, and shoulder presses develop upper body strength.

The beauty of these movements is their versatility. You don’t need a gym to get started – you can use your own bodyweight at home and still make significant progress. If you do have access to a gym, you can gradually introduce weights and machines to increase the challenge. The key is consistency and good technique, rather than trying to do too much too soon. Over time, building strength in this way will not only improve how you move but also reduce your risk of injury and give you more confidence in your body’s capabilities.

3. Improve your mobility

Strength alone isn’t enough if your body feels restricted. True movement comes from a combination of strength and mobility – the ability to move freely and comfortably through different ranges of motion. For many people, years of sitting and limited movement patterns lead to stiffness, tightness, and a general feeling of being “locked up.”

Improving your mobility doesn’t need to be complicated. It starts with regularly exposing your body to a variety of positions and movements. This could include static stretching, dynamic routines like yoga or pilates, or simple daily habits such as holding a deep squat, working on hip mobility, or incorporating hanging movements. The key is consistency rather than intensity. By gradually introducing these movements into your routine, your muscles and connective tissues will begin to adapt, allowing you to move more freely. From personal experience, this is one of the most rewarding parts of the process – you genuinely start to feel more at ease in your own body.

4. Prioritise recovery

All of the work you put into improving your movement – whether through strength training or mobility – only pays off if your body has the opportunity to recover and adapt. Without proper recovery, progress slows down and the risk of injury increases.

Recovery doesn’t need to be complicated or overly trendy. At its core, it comes down to a few key habits: getting enough high-quality sleep, staying properly hydrated, and maintaining a balanced diet made up largely of whole, unprocessed foods. Aim for at least seven hours of sleep per night, drink water consistently throughout the day, and support your body with the nutrients it needs to repair and grow.

If you look at elite athletes, recovery is treated as a priority, not an afterthought. While you don’t need the same level of structure or resources, the principle remains the same. The better you recover, the better your body will respond to the work you put in.

Dyspraxia – genuine movement challenges

For some people, movement difficulties may be linked to conditions like Dyspraxia.

Dyspraxia affects coordination, making movements and tasks like hand-eye coordination more challenging. It’s often why some people may appear “clumsy.”

It’s estimated that around 1 in 20 people have dyspraxia.

While it’s a lifelong condition, it doesn’t define your potential. The strategies in this article can still help you improve how you move and feel in your body.

Final thoughts

If you’ve read this far, it likely means that a part of you wants to make a change – and that’s a great place to start. Improving the way you move isn’t about completely overhauling your life overnight or chasing some idea of perfection. It’s about gradually reconnecting with your body and rebuilding the foundations that may have been lost over time. The most important thing you can do is start small and stay consistent. Small, repeated actions – like sitting on the floor more often, adding a few simple strength exercises into your week, or dedicating a short amount of time to mobility – will compound over time and lead to meaningful change.

It’s also important to be patient with the process. Your body won’t change overnight, and trying to rush progress will often lead to frustration or even injury, setting you further back. Instead, focus on steady improvement and learning to listen to your body as you go. This journey is not about where you should be – it’s about making progress from where you are now. Whether your goal is to feel less stiff, move more confidently, return to sport, or simply feel better in your own body, it is absolutely achievable with the right approach.

Ultimately, this is about building a lifestyle that supports your movement, not just short bursts of motivation. By developing simple, sustainable habits and giving your body the time it needs to adapt, you’ll begin to move more freely, feel stronger, and gain a greater sense of control over your physical wellbeing. And once you start to feel that progress, it becomes something you’ll want to continue – not something you feel forced to do.