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Home Based Functional Exercises

Functional exercises are designed to improve your ability to perform everyday tasks, such as carrying groceries or playing with children, by strengthening muscles and enhancing coordination. These types of exercises can be performed in a variety of settings, including your own home.

Strengthening Your Core: Essential for Balance and Stability​

Your core is comprised of the muscles in your abdomen, lower back, and pelvis. Strengthening these muscles through functional exercises will improve your balance and stability, making it easier to navigate various situations that require quick movements or sudden changes in direction. Here are a few simple exercises you can do at home to target your core:

  • Plank Position: Start by placing your hands shoulder-width apart on the floor with your elbows directly beneath your shoulders. Engage your abdominal muscles and lift your hips so that only your toes and hands touch the ground. Hold this position for 30-60 seconds.
  • Russian Twists: Sit on the floor with your knees bent and feet flat, holding a weight or medicine ball in front of you. Twist from side to side, keeping your back straight, and target your obliques. Complete three sets of 12-15 repetitions.
  • Superman Position: Lie on your stomach with your arms extended in front of you for balance. Lift your arms and legs off the ground at the same time, keeping them straight, and hold this position for a few seconds before repeating.

Enhancing Your Flexibility: Making Everyday Activities Easier​

Flexibility exercises will improve your range of motion and make it easier to perform everyday activities such as reaching high shelves or bending down to pick up toys. Here are a few simple exercises you can do at home:

  • Leg Swings: Stand with your feet shoulder-width apart and lift one leg off the ground, keeping it straight. Swing your leg forward and backward for 12-15 repetitions on each leg.
  • Hip Flexor Stretch: Kneel on all fours, then bring one knee forward so that your foot is flat on the ground in front of you. Lean forward, stretching the front of your hip, and hold this position for a few seconds before repeating on the other side.
  • Chest Stretch: Stand with your feet shoulder-width apart and place your hands on a stable object above your head. Lean back and stretch your chest, holding this position for a few seconds.

Improving Your Balance: Reducing the Risk of Falls​

Balance exercises will improve your ability to maintain stability and reduce the risk of falls when navigating different surfaces or sudden changes in direction. Here are a few simple exercises you can do at home:

  • Single-Leg Stand: Stand on one leg, keeping the other foot off the ground behind you for balance. Hold this position for 30-60 seconds before switching to the other leg.
  • Heel-To-Toe Walk: Walk along a straight line or path by placing the heel of one foot directly in front of the toes of the other foot. Complete three sets of 12-15 steps on each leg.
  • BOSU Ball Balance: Stand on a BOSU ball with your feet shoulder-width apart, using it as support to maintain balance. Hold this position for 30-60 seconds.

Functional exercises can be adapted and modified based on your personal fitness level and mobility. Consult with a medical professional before starting any new exercise program, especially if you have any health concerns or disabilities that may impact your ability to perform certain movements.