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5 functional exercises to help your body move more efficiently

Does your fitness routine have a function?  You lift weights, slam medicine balls and swing from suspended straps like Tom Cruise in Mission Impossible - but why?

Functional fitness training focuses on strengthening the muscles used in activities of daily living. The human body has five basic movement patterns: bending, single-sided, rotational, pushing and pulling.  Implementing functional training into your workout aids in fixing faulty form, increasing muscle definition, enhancing neuromuscular strength and preventing injuries.  Follow these basic exercises to ensure your body moves safely and efficiently.

Movement: Bending

You squat throughout your entire day.  Whether you are bending down to tie your shoelaces, standing up from your seat, or crouching down to pick up a suitcase, a squat is being performed.  The real question is… Are you doing it properly?  The body has a habit of being lazy when bending.  Instead of hinging back at the hips and lifting from the legs, like when picking up a suitcase, we bend at the waist and use our lower-back muscles, which can lead to muscle strain.

Hip-Hinge How-To: 20 repetitions

  1. Sit in a chair with the feet shoulder-width apart

  2. Keeping the shoulders back and eyes forward, push through the heels

  3. With your bodyweight in the heels, stand up without using your hands to push off your thighs and squeeze your glutes

Movement: Single-Sided

Single-sided movements, such as walking, running, biking, and even stepping over an object, require balance and flexibility.  Balance, a valuable component of exercise, often gets ignored until you have a bad fall. In order to strengthen your single-sided coordination, incorporate lunges into your exercise routine.

Walking Lunge Lesson: 10-12 repetitions per side

  1. Stand tall with the shoulders back and the feet hip-width apart
  2. Take a big step forward, keeping your body weight in the front heel and both knees bent at 90 degrees
  3. Push through the heel and step the back leg forward into the same position as step 2

Movement: Rotational

When you twist, do you shout? Practicing rotational movements and buffing up back and belly muscles is a great way to save your back from doing all the work.  Some examples of rotation in your daily life are throwing a ball or twisting to put your seatbelt on.  Our body moves in all directions, so don't leave rotational exercises off your list.

Rotational Rundown: 12-15 repetitions

  1. Start in a seated position on the ground, balancing your body weight on the tail of your spine

  2. Lift the feet slightly off the ground, keep the abs engaged and slowly twist the upper body to the right

  3. Hold for 2 counts, then smoothly swivel your torso to the opposite side

Movement: Pushing & Pulling

Whether you are pulling a door open, or pushing a bag overhead to stow away in a closet, executing these moves safely is key to avoiding injuries.  In order to ensure we are strong at both, try incorporating shoulder presses and push-ups into your circuit.

Push-up Prep: 10-12 repetitions

  1. Start in a plank position, forming a straight line from the shoulders to the heels

  2. Keep the hips strong as you lower the body towards the ground

  3. Push through the hands to return to step 1.

The Right Way to Row: 10-12 repetitions

  1. Holding a weight in your right hand, prop your left hand up on a bench

  2. Keep your abs engaged and shoulders strong as you pull the weight up towards the ribs

  3. Repeat the same motion on the other side

Focus on the function of your exercises to stay safe and strong.

Earn it.

To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.

Read more Sports Doc for Sports Medicine and Fitness.