Functional movements are the basis of any functionality-based training program. This means incorporating real-world movements into your workouts.
On top of this, any training program that you take on should use an isolated approach to address any unique functional deficits you might have. For example, if you’re having difficulty putting your seatbelt on, isolated rotator cuff exercises targeting the supraspinatus and shoulder abductors should be included to help remedy this.
Surprisingly, you might actually already perform various functional movements within your day-to-day life. Some of these movements might include:
● Picking up your dog
● Bending down to tie your shoelace
● Running with your kids or grandkids
● Playing sports
● Walking up stairs
● Standing up from a chair
● Vacuuming
● Bending down to water your garden or plants
You can even perform a quick self-assessment here. Are you able to do these movements with ease? Would you like to be able to do these movements easily? This can help you determine if you need to start incorporating functional movement exercises into your regular routine.
Functional movement exercises are based on the types of daily movements listed above. The goal of these exercises is to help you maintain your current functionality or improve upon it so that you can enjoy your life with your family or play the sports you love.
So, what are functional exercises that you can do to maintain your functionality? Here are the basics:
● Squats
● Lunges
● Step Ups & Step Downs
● Internal Rotation Shoulder Stretch With a Towel
● Pull Exercises (Ex. Seated Rows)
● Push Exercises (Ex. Push Ups)
● Hip Hinge Movements (Ex. Good Mornings or Deadlifts)
These exercises can be performed every other day or three to four times a week. With any exercise, ensure you start out slow and follow proper form.
If you’re unsure of proper form or don’t know where to start, it never hurts to ask for a little bit of help. Hiring a trainer is an excellent way to get a better idea of what exercises and movements you should be performing to achieve your goals. A personal trainer can also address unique movement deficits you might have and provide a program that is tailored to meet these needs.