"Functional" Exercise

Surely all exercise is “functional”? 

A point to be considered for sure, but here today we have a look at what is “functional” and how to build these kind of exercises into your workout to maximise benefits.

A human body is designed to move. We have a complex system of levers that allow the body to change direction, lift, lower, go forwards, backwards and to remain balanced. A functional exercise looks at how the body moves in totality - a leg press is not a “functional exercise” but a squat is - because as humans will very rarely sit down and push something, but we will squat down to pick up a heavy object. 

A functional exercise therefore looks at the stabilisation of the muscles throughout the range of movement and not just the action (in this case) of extending the leg.  That is not to say there is no value in doing basic exercises – if you are new to exercise or have an injury, then they are a must. But ultimately, we should try to mimic complete body movement rather than liner ones.

 We know that muscles work in opposing pairs, but we should also be aware that muscles tend to work in groups called “slings” - as the Dem Bones song goes...”your leg bone’s connected to your knee bone” etc

The sling systems have four basic categories - anterior, posterior, longitudinal and lateral.  

The posterior sling (see picture) is the lats, the glutes, but also what is known as the thorocolumbar facia which is a huge piece of connective tissue around the lumbar spine - place your hands on your lower back and you will feel a flat area – not muscle but a strong piece of elastic tissue that pings force from your legs through to your arms via your back and stabilizes the sacro-iliac joint. Interesting isn’t it?!  So movements such as squats and swings with dumbbells, or kettlebells movements are better for overall fitness than squats with just your body weight. Think about lunges and a moving weight from one side to another (see core exercise post).

The Anterior slings have the inner thigh and the oblique muscles working together. These are brilliant for all you runners out there – the work across the front of the body and pelvis helping you to stabilise when you change direction, speed up or slow down. So instead of just the leg press, think about single leg deadlift – and put the weight in the opposite hand, or one arm kettlebells swings, or moving the lunges in different directions (i.e., don’t always just step forward). Or stand on one leg with a band under the front foot and hold with both hands – balance and then rotate to the side keeping the arms and hands in line with the middle of the chest. Side planks with moving hips J

The Longitudinal slings include the glutes again, but this time the long spinal muscles as well and down into the hamstrings. Think about pushing objects away and how the body stabilises. Think walking lunges with weights, sledge drag or pull. Lie on your back with your legs on stability ball (put it against a wall if you want) lift your hips off the floor and then lift one leg up (you will feel this working!!) keep chest open and palms towards ceiling. Or try a dynamic move by jumping off a step into a squat position and then jump forwards again, landing in squat position.  

Lateral Slings - this is for all you Step peeps! Yes, every step you do is a fab functional exercise in core stability, utilising the lateral slings which are the glutes and abductors on one side, working across to the QL muscle to stabilise the pelvis – the QL runs from the lumbar spine to the pelvis in a diagonal movement.  Train these and banish your bad back (but you have to be careful and go slowly, not do a whole step class!!). Think about plank and moving the legs in to the chest or shoulder, or try on all fours lifting the opposite arm and leg for an easier version. Squat and stand onto one leg, or even one leg deadlift as well as step or simply walking up stairs or hills.

In essence, try to think of complex movements that work across the body – involving arms and legs in the action, balance (one leg) and moving forwards or to the side. Incorporate these into your daily routine and see how quickly your body gets fitter! Don’t forget to look at the Basic Core post as a starting point well as the Core Workout one and the ab video for other ideas and suggestions. Enjoy J