Functional Mobility

The basis for independence as we age is functional mobility.

Functional mobility is the capability to successfully perform everyday activities, Activities of Dailey Living (ADL’s). Good functional mobility means that you can move without assistance, walk, go up and down stairs, stand up from a seated position, and easily get in and out of a car.

It is possible to improve functional mobility by training with exercises designed to improve strength and flexibility through movement patterns, as opposed to working just isolated muscles.  These exercises mimic common movements you perform every day to help you move better in real life

Mobility training can help you maintain the functional fitness necessary for healthy aging. People of all ages can benefit from these workouts. Below are exercises to start a functional mobility exercise routine. Improve your stability and mobility with these functional exercises; decrease your risk of injury..

1. Stand on one leg.
2. Swing the other leg forward and backward, with control.
3. Repeat on the other leg.
4. Do 10 to 12 reps with each leg

1. Stand on one leg.
2. Flex (bend) the knee on the other leg.
3. Move bent knee out to the side, then slowly bring it back. Keep it flexed the whole time.
4. Repeat on the other leg.
5. Do 10 to 12 reps with each leg.

1. Place the band around the thighs, above the knees (if you have it). To increase difficulty, lower the band to the ankle area.
2. Stand with the feet shoulder-width apart & knees slightly bent. Keep chest up and the band taut. 
3. Step to the side with one foot, maintaining tension on the band.
4. Repeat with other foot.
5. Continue stepping side to side.
6. Complete a total of 20 steps, each direction.

1. Balance on toes and forearms.
2. Engage abs while stabilizing trunk.
3. Slowly lower downward without aching back.
4. Begin with 10 to 2o second holds.
5. Focus on maintaining a straight line from head to heels, keeping abs engaged.

1. Lie on back w/ knee bent, feet flat on floor; arms at sides w/ palms facing down. Place pink band around thighs.
2. Squeezing the glutes, press through your heels & slowly lift hips toward the ceiling.
3. Maintain a straight body line throughout.
4. Hold this position for a few seconds.
5. Lower hips with control back to start position..

1. Sit on top of ball.
2. Walk forward using feet to where your shoulders & head rest on the ball.
3. Keep your legs hip-width apart & feet flat on the ground.
4. Raise hips to a bridge position as described above.
5. Hold for a few seconds.
6. Slowly lower hips back down, then repeat.
7. Complete 3 sets of 6 to 8 reps.

Standing Plantar-/Dorsiflexion Heel Raise – Rise up on balls of feet. Toe Raise – Rock back on heels

Complete 3 sets of 8 to 10 reps. Use a support, if needed, to maintain balance.

1. Stand, back against a wall.
2. Feet are placed ~ 1 ft. from wall. You may hold dumbbells in hands.
3. Roll forward halfway, keeping lower back on wall.
4. Pause at bottom.
5. To release shoulders make small arm circles in one direction. Repeat small arm circles in other direction.
6. Return to start position by rolling back up.
7. Advanced difficulty: Roll all the way down.

Ankle alphabet – critical for dynamic movement and balance. Adding ankle range-of-motion exercises to your routine helps preserve ankle joint function.

1. Sit in a sturdy chair with your feet flat on the floor. 
2. Extend your right leg straight out. 
3. Write the letters of the alphabet with your toes. 
4. Repeat steps 2 to 3 with your left leg. 

1. Stand straight w/ back against the wall; keep feet about 12 inches away from the wall, shoulder width apart.
2. Slide down on the wall until your thighs are parallel to the floor.
3. Maintain a 90 degree angle at the knees; keep knees directly in line with ankles.
4. Engage your core and focus on maintaining proper form throughout the hold.
5. Hold position for 20 to 30 seconds.
6. When done slide back up the wall to standing position.
7. Rest. Repeat 1 or 2 more times.

1. Step into deep forward lunge.
2. Place hands on forward thigh.
3. The knee in back can be lightly touching the floor or just close to the floor.
4. Push back knee to straight.
5. Do not allow back knee go past toes.

1. Stand w/ 1 foot forward in doorway.
2. Place hands on door jam.
3. Shift weight forward feeling stretch in upper body.
4. Actively stretch for a few seconds using the door jam as an assistant.
5. Release the pressure, then repeat 10 times. Increase your range, if you are able.
6. Try it w/ other leg forward.