Functional Exercise Training
» Push Ups
It is the best exercise for the shoulders and chest. It also helps in firming the chest, arms, abs, and back. You can start off with wall push ups and then after some practice, you can make use of the kitchen counter for added intensity.
- Place your hand on the wall or kitchen counter a little wider than your shoulder width.
- Your feet should be placed about 1 foot away from the wall (1½ feet away from the kitchen counter) and keep hip width distance between your feet.
- Now slowly without lifting your feet or moving your hands, push your torso towards the wall.
- Hold in the position and return to the starting position. You will be able to do approximately 8 to 10 push ups, while you wait for your food to warm up in the microwave.
Most of the actions we do through the whole day like reaching, lifting, bending, involve an element of squatting or lunging. The functional exercise for legs is squats. They help in strengthening the knees, quadriceps, and the gluteal muscles.
- Stand with a shoulder width distance between your feet and keep your hands at shoulder level.
- Slowly lower your torso, so that your thighs and feet are perpendicular to each other.
- Make sure, when you come down in the position, your knees do not protrude further than your toes.
Back pain is a chronic problem faced by a number of people. This is very true of our elders. To relieve yourself of the back pain, back extension is the best exercise. It helps in strengthening the back muscles and it also helps in releasing the tension, which mounts on the cervical disc.
- Lie face down on the floor and place your hands besides your body.
- Slowly lift your chest off the floor, but make sure you do not use your hands for support.
- Do not strain your neck but keep it straight, use the back muscles.
- Hold in the position for 5 seconds and come back to the starting position and repeat.
This is one of the exercises for runners. It retains the bending habits and gives free leg and back exercises at the same time. Doing this exercise properly helps in preventing back and knee pain.
- Stand erect with your feet apart. Slowly slide one foot behind you, but make sure that your foot is placed straight and not turned out.
- Tuck the hips, so that the back is not arched and there is a considerable stretch on the back and hip.
- Bend your knees, so that your knees dip to the floor, but do not touch the floor.
- When you are bending your knees, make sure, the knee of the front foot is over the ankle.