How to Develop Functional Training Mobility

The idea of functional training is to help the body perform physical tasks from everyday activities to specific sport movements. When most individuals think about functional training, they think muscle strength. However, the muscles must have the mobility to perform movements with proper body mechanics. Mobility is not the same as flexibility. Flexibility is the ability to stretch and hold movements. Mobility is the joints' and muscles' ability to stretch and maintain strength during movement. Developing functional mobility helps prevent injuries.

Things You'll Need

  • Foam roller
  • Broomstick
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Instructions

  1. Movements

    • 1

      Foam roller crunches develop mobility in the thoracic (middle) spine. The thoracic spine seeks mobility, and the lumbar (lower back) spine seeks stability. Foam roller crunches are performed on a 36-inch round foam roller. To complete them, lie on your back and place the foam roller just below your scapula (shoulder blade). Keeping your knees bent, feet and bottom on the floor, bend backwards until your head touches the floor. Then crunch up until your back is straight. Perform 10 to 25 repetitions.

    • 2

      Broomstick squats develop mobility in the hips, knees and ankles. Hold a broomstick (or any other support) with your feet shoulder-width apart. Squat down as far as possible while still keeping your heels flat on the floor. Stand and repeat 10 to 25 times. The goal is to be able to get your rear to your Achilles’ heel.

    • 3

      The shoulder combo develops mobility in the rotator cuff and shoulder joints. The movement looks like an upper body jumping jack motion or a “snow angel." The shoulder combo can be completed face-down on a stability ball or standing with cable/dumbbell resistance in the hands. It is important to not let the hands lag toward the front of your body. Keep the arms back and even with the body while squeezing the shoulder blades together.

    • 4

      Inchworm press-ups create mobility in the spine and abdominal region. Lying flat on the floor, face-down, place the hands just outside the shoulders. Inch by inch, extend the arms and lift the upper body off the floor. Keep the pelvis on the floor. Complete 10 to 25 repetitions.