Made to Move – Functional Movement

Week Three of Shape Up Month

Dr. Manisha has teamed up with Personal Trainer Malcolm Toeaiga from CenturionFitness in Porirua to go over Functional Movement Exercises

As humans, we are designed to move. Everyday exercises may target certain muscle groups, whereas functional movement exercises train movement patterns and are designed to mirror how we, as humans are designed to move. 

Functional movement training really has no downsides to it, one of the major goals is injury prevention in day-to-day life, for example bending down to pick up a heavy box, or storing objects overhead. Performing these movements utilise full body range of motion and engage important stabiliser muscles which help with the injury prevention aspect. 

Functional movement is not just for injury prevention but has also been shown to enhance performance, burn fat and build muscle as well as improve cognitive functioning!   

Malcolm from Centurion Athletic Performance has taken us through some important movements to try at home that require minimal equipment which you can do to help strengthen your daily movement patterns.

How:

Level 1 - Box squat (box or bench in line with knee joint)

  1. Legs at shoulder distance apart
  2. Engage core
  3. Push hips back or “sit back” with arms out in front
  4. Once reached the box or bench at knee level, and stand back up (engage glutes and hamstrings)
  5. Perform 3 sets of 10-12 repetitions

Level 2 - Half Squat

  1. Legs shoulder width apart
  2. Engage core
  3. Push knees apart to engage glute as you set your hips back and descend down
  4. Once reached desired height (approximately parallel or half), contract your glutes and hamstrings to stand back up
  5. Perform 3 sets of 10-12 repetitions

Level 3 - Full squat

  1. Legs shoulder width apart
  2. Engage core
  3. Push knees apart to engage glute as you set your hips back and descend ALL THE WAY down (in a “sitting” posture to take pressure off lower back)
  4. Once reached desired height (approximately full range of movement) contract your glutes and hamstrings to stand back up
  5. Perform 3 sets of 10-12 repetitions

Key tips: hips before knees (don’t load knees) push the knees out and engage core

Overhead Press

How:

  1. Keep elbows under wrists
  2. Engage core and keep pelvis tucked
  3. Push object overhead
  4. Perform 3 sets of 10-12 repetitions

Key tips: keep object close to your body

Thruster 

How:

  1. Pick up object off floor keeping core engaged and utilising a hinge movement at the hips
  2. Bring object to chest level, keep elbows under wrists
  3. Engage core and keep pelvis tucked
  4. Push object overhead
  5. bring object down in a squatting/deadlift motion bending at the hips
  6. Repeat
  7. Perform 3 sets of 10-12 repetitions

Key tips: keep object close to your body

To view the Q & A video click here and to follow the exercises mentioned today click here to watch. 

Functional movement training has a long list of benefits. It helps prevent injury but more importantly trains movement patterns that carry over into everyday life. Performing these exercises should work the muscles, which may lead to some slight soreness, but if you feel pain, please stop and consult with your personal trainer or chiropractor. Always make sure to stretch these muscles post workout and ensure you warm up adequately prior to performing them. If you are an advanced athlete, we recommend Centurion Athletic Performance if you are looking to level up your performance safely.

References 
Goss, D. L., Christopher, G. E., Faulk, R. T., & Moore, J. (2009). Functional training program bridges rehabilitation and return to duty. Journal of special operations medicine : a peer reviewed journal for SOF medical professionals, 9(2), 29–48.
Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514–522. https://doi.org/10.1177/1941738113481200
LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of sports sciences, 24(12), 1247–1264. https://doi.org/10.1080/02640410600552064
Nagamatsu, L. S., Handy, T. C., Hsu, C. L., Voss, M., & Liu-Ambrose, T. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Archives of internal medicine, 172(8), 666–668. https://doi.org/10.1001/archinternmed.2012.379
Song, H. S., Woo, S. S., So, W. Y., Kim, K. J., Lee, J., & Kim, J. Y. (2014). Effects of 16-week functional movement screen training program on strength and flexibility of elite high school baseball players. Journal of exercise rehabilitation, 10(2), 124–130. https://doi.org/10.12965/jer.140101
Zech, A., Hübscher, M., Vogt, L., Banzer, W., Hänsel, F., & Pfeifer, K. (2010). Balance training for neuromuscular control and performance enhancement: a systematic review. Journal of athletic training, 45(4), 392–403. https://doi.org/10.4085/1062-6050-45.4.392