Functional strength training is a term open to interpretation. Some people think of this as speed and power training for athletes, but this type of training may be too difficult for many people. Functional training can also refer to exercises that mimic daily activities, such as walking, twisting, sitting and changing direction. Exercises that improve strength as well as balance and dynamic stabilization make you stronger and better able to perform the tasks demanded of you in modern living safely.
Chair Stand With Chest Stretch
Chair stand with chest stretch is a functional strength exercise that works the legs. Adding a chest stretch also combats the habit most people have or rounding their shoulders. This strengthens the upper back and rear shoulders as the chest opens. To perform the chair stands with chest stretch exercise, sit in a chair with your feet hip-width apart on the floor, knees bent. Stand up and open your arms wide at your sides with the palms facing forward, then sit back down. Swinging forward to get out of the chair uses momentum instead of muscles. Plopping into the chair to sit down uses gravity, not muscles. Move slowly.
Standing Push-Press
A standing push-press uses only a pair of dumbbells to strengthen the shoulders. This exercise mimics lifting something overhead, using your legs and arms, but without straining the lower back. To perform this exercise, hold the dumbbells next to your shoulders with the arms bent and turn the palms forward. Bend the knees slightly and then straighten the legs as you press the arms overhead. The arms extend fully. Arching the lower back may cause strain. Holding the abdominals in tightly prevents arching.
Airex Balance Beam Squat
An Airex balance beam is a balance training tool for functional training. The foam beam rests on the floor so exercisers can stand, lie or kneel on it for core and balance exercises. Airex balance beam squats strengthen the legs. Stand on the balance beam with the feet hip-width apart and your hands behind your head to do an Airex balance beam squat. The toes turn out slightly. Then, bend your knees into a squat and stand back up. Performing this exercise on the balance beam recruits more small stabilizer muscles because of the need to balance on the unstable surface. Persons not owning an Airex balance beam can place one foot each on an Airex pad or pillow. A thin pillow is easier to balance on than an Airex pad or beam.
Airex Pad Lunges
Airex pad lunges use a small square-shaped foam pad for stabilization training. The Airex pad is made from the same material as the long balance beam. Lunges strengthen the calves, hamstrings, glutes and quads. Any time you step forward, walk up stairs, step off a curb or lunge forward to catch something, you use these muscles. To perform this exercise, place one foot onto the pad and step the other foot back, resting on the ball of the rear foot. Bend both knees so the back shin is parallel to the floor and the front knee aligns with the ankle to do a lunge. The core muscles activate for balance on the unstable pad.
