What is functional mobility?
And why do I need it in my life?
Definition:
“Functional mobility is a person's physiological ability to move independently and safely in a variety of environments in order to accomplish functional activities or tasks and to participate in the activities of daily living, at home, work and in the community.”
~ National Institute of Health
LK’s terms:
Functional mobility training is movement that encourages the ability to perform your daily tasks at optimal levels. Easily and without pain or threat of soreness. Also, the ability to enjoy life to the fullest no matter your age or circumstance.
I’m a dancer through and through. Music lulls me into movement everywhere and at any given moment. Therefore, going to a local bar to enjoy live music and the space to dance is one of my favorite pastimes. When I indulged in such an opportunity last summer by joining a friend at the Tetonia Club, I observed something shocking. The band played 50s and 60s music so the crowd tended towards an older population. That wasn’t shocking but the difficulty the dancers had in lifting their arms above their head while attempting to turn underneath their partners raised arms did. Why? It looked awkward, sure. But it also looked like it may be painful. If not immediately, definitely the recovery the following day.
My mission here is to offer support so you can live a (mostly) pain-free, active existence. A way to do that is to provide a few exercises that maintain or increase your range of motion as you age and strengthen your core and musculature to support that range of motion. Obviously, I’m an advocate for dance as a means to keep you steady on your feet and prevent injury. After all, it’s how I’m so good at falling! Yet, I also believe there are other exercises that can achieve similar results towards learning how your body functions and building the structure you need to fulfill the movements necessary to live a happy, steady life.
The following outlines some ways you can improve on this aspect in your life in a format similar to what I would use to create a lesson plan for one of my classes. Take what works for you and maybe try something new too. A growth mindset is important when approaching information such as the suggestions below. Remember the Wizard of Oz’s quote to Dorothy when she finally made it to the Emerald City? It’s true for you here, now, and always: “You’ve always had the power my dear, you just had to learn it for yourself.”
Alright, let’s get to the goods! Time to build that life you’ve always dreamed of—one functional movement exercise at a time.
Range of motion is important for every lifestyle.
Examples of maintaining joint function later into life (#goals):
Walking up and down stairs easily or able to move more fluidly in your wheelchair/walker/crutches/prosthetics
Reaching for groceries on the highest or lowest shelves
Performing repetitive actions with ease
Gardening, hiking, skiing, insert your favorite activity
The ability to try new and exciting activities with confidence and/or without fear of injury
The ability to perform unexpected demands, such as lifting heavy objects or getting stuck in odd positions
Purpose:
To become confident and sturdy as you age; aging gracefully.
Benefits:
Better posture
Improves strength, endurance, and energy
Enhances balance, improves stability
Enhances range of motion, improves flexibility
Improves joint health
Improves coordination and mobility, improves agility
Injury prevention
Elevates and stabilizes mood, reduces stress
Better circulation
Improves sleep
Improves concentration
Improves your daily life
Sources: (Don’t believe me? Please enjoy these scientific papers outlining studies. :-)
D. Kendrick, E. Orton, N. Lafond, S. Audsley, A. Maula, R. Morris, K. Vedhara, S. Iliffe, Keeping active: maintenance of physical activity after exercise programmes for older adults, Public Health, Volume 164, 2018, Pages 118-127, ISSN 0033-3506. https://doi.org/10.1016/j.puhe.2018.08.003.
Keall, Michael D. Lancet. Considerations for maintaining functional mobility in older populations. Vol. 7, Issue 4, E294,. March 21, 2022. DOI:https://doi.org/10.1016/S2468-2667(22)00034-2.
Urs Granacher, Andre Lacroix, Thomas Muehlbauer, Katrin Roettger, Albert Gollhofer; Effects of Core Instability Strength Training on Trunk Muscle Strength, Spinal Mobility, Dynamic Balance and Functional Mobility in Older Adults. Gerontology 1 February 2013; 59 (2): 105–113. https://doi.org/10.1159/000343152.
While nice to have, exercise equipment can be costly and not necessary.
Questions you may have:
How often do I have to workout?
Ideally, at least 3x/week for 30 minute sessions.Is it hard? Will it hurt?
Although it is quite difficult to answer vague questions that depend on various factors, generally, there may be muscle tiredness or soreness when beginning a new routine. However, the overall goal is low stress on the body so that you will not experience aches and pains while also gaining benefits from a movement regimen.Do I need to purchase equipment?
No! You may if you would like but there are many household items you most likely already possess that can be utilized in lieu of expensive workout tools or equipment. Using your own body weight is a great option.What if I do it wrong? Or how can I tell I’m doing exercises correctly?
Check out some tutorials or free resources online, ask your physician to recommend you to a Physical Therapist for one session to ensure proper alignment, and/or schedule a private training session with me for movement analysis and alignment checks at lkyoung@sprightlyendeavors.com (Ahh, yes there it is! I know, I know. But I want you to know I’m here for you as needed. I believe in you.).
Side planks are worth the effort! They build core strength while testing your balance.
LK’s simple exercises for you:
These are all exercises you can literally roll out of bed in the morning to perform. Even if you only have time for 5 minutes of movement, at least use that time to warm up your hips and shoulder joints while focusing on coordinating your breathing to prepare you for your day. All of my top laying down and top sitting/standing exercises are easily adaptable for your specific skill level or ability challenges; anything from injuries to disabilities.
If you have more time to devote towards your well-being, lucky you! After these warm-up exercises, go for a 30 minute walk or enjoy an activity that gets your heart rate up for at least that amount of time. Then cool down with some dynamic stretching. Dynamic stretching, found in yoga or tai chi, strengthens muscles while gently encouraging them to relax due to pressure from one muscle group onto another during extended positions. This type of stretching is safer than static stretching, or holding elongated positions, and has been scientifically linked to life longevity in studies.
Laying Down -
Roll “marble” around belly button exercise (5x each direction)
Joint warmups (shoulders & hips 5x each direction)
Pretend beach ball roll ups and back down (5-10x)
Back ups (10x)
Yoga cat/cow stretch (keep shoulders over wrists and hips over knees)
I created the following video showing these five simple exercises in one take, no frills no fuss, to prove how accessible these movements are for you. Enjoy!
Standing -
Kneel, lay down, roll up to sitting, stand up (5x each leg)
Swing arms while keeping core tight and torso facing straight ahead (5x each side)
Demi rond de jambe (4x each direction front & back on each side = 20 total)
One leg bends (5-10x each side)
Arm reaches to opposite leg (10x each side)
All but #4 can easily be modified for you in a wheel chair. For #1, even the act of pretending to lay down and stand up stimulates your brain and can be a fun challenge to move the torso around in new and interesting ways while seated. For #3, if you do not have hip function then use a different body part. Even our eyeballs benefit from this exercise! Overall, let me know how it goes—I’m always wanting to learn how to better help those with differing abilities.
The following informal video was shot in my office without a special outfit or gear, which highlights how movement doesn’t have to be fancy. Making it fun helps your brain want to do it again though and I’m here for that. Enjoy these five standing exercises that are designed to improve your alignment.
My Success Story:
My trail running gait improved and I trip less often after adding these simple exercises to my core workout/warm-up regimen. Do you find dirt on the inside of your ankles after walking or running or ever feel one of your feet slap the inside of the opposite ankle? That’s what I’m referring to these exercises fixing for me while out on my runs! These exercises strengthen your stabilizer muscles, realigning your hips and knees so you will no longer experience dirty ankles. At least that is what happened for me by focusing on bending with my knee over my middle toe and pulling my belly button in towards my spine.
I want this for you too. Have knee problems? Then, let’s take a look at your hip functions. It’s time to get those knees stabilized and improve your gait so you can enjoy more activities with ease! Also, making the exercises fun will ensure you want to continue them. I’m excited to provide creative yet simple exercises to keep you engaged with your workouts. What ways do you need to move fluidly in your daily life?
Criteria for Success:
Consistency.
Open mindedness.
Patience and grace with yourself.
Set small, achievable goals.
Celebrate each win (and yourself!), no matter how small the victory.
Build mental fortitude each time you work out.
Practice makes permanent.
Resources:
Spartan.com offers a list of functional mobility exercises that I love (and agree with!). The first 15 don’t require any equipment otherwise beyond that feel free to get creative about using soup cans for weights or body pillows as kettlebells.
Functional Movement Systems (FMS) offers an expansive movement library with pictures, videos, and information.
I will be offering tutorials on my website soon and classes beginning in the Fall, I promise. What would you like to see? Please let me know your fave LK exercises or what ones you may have questions on how to do correctly. Can’t wait to chat functional mobility with you!