Here are a few of my favorite FUNCTIONAL exercises to add to your workouts:
D2 flexion with squat – such a technical name but I wasn’t sure what else to call this – the seatbelt exercise? Keys: start w/ your thumb pointing back & finish w/ your thumb pointing back so you get some nice rotation throughout! This movement combines all 3 planes of motion which is great training for life bc we typically combine planes when we move!
Backward rotational lunge – I teach these often in my clinic, but just like the 1st exercise, we don’t often move in straight planes of motion, so we should TRAIN in multiple planes. Think about how often you stop to pick something up behind you – most likely you don’t stop, turn, line up your body, & lunge forward to get it – instead, you are probably doing some type of rotational lunge!
Squats w/ toes out and feet staggered – I love this exercise bc squats, in general, are functional, but hip rotation helps engage the pelvic floor AND it’s even more functional when it’s not all perfectly lined up.
Slow burpees – I don’t mind burpees (I’ll take them any day over high knees), but my issue w/ burpees is that typically people are just trying to move as fast as they can without thinking about HOW they are moving = a great recipe for injury. Moving a little slower helps you focus on form, it’s a great modification, & it’s FUNCTIONAL bc it helps us practice getting up off the floor – another ability we lose as we age!
Single Leg reach with row – anytime we can get on one leg only we immediately add a greater challenge for our hip/knee/ankle AND core! We lose balance as we age, and falls are the leading cause of injury-related death in anyone over 65! WORK on your BALANCE! Make it a part of every workout!
*disclaimer* all information I share is for educational purposes only. Without seeing you for a thorough examination, I cannot know for sure what treatment you need. Refine PT takes no responsibility for any injury or harm that may result. I do not guarantee any results and encourage you to seek professional care if concerned.