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Safety:
The most important factor for these functional exercises is SAFETY. Since safety is the prime consideration for all exercises to be performed, the participant must feel safe during all movements. This is a must to assure prevention of injuries.
Pain Free:
All of these movements should be done in a safe and PAIN FREE manner. Always perform all exercises in a pain free range of motion.
Progression:
Each exercise can be logically progressed in an individual way. Therefore, if an exercise becomes easy to do, gradually move a little further to test the exercise. If the improved range of motion feels safe and pain free, then you can exercise within this enhanced range of motion.
Fun & Functional:
The exercises should be simple and fun to do. The benefit of fun exercises is that you will want to perform them because they make your body feel and function better.
Three Planes of Motion:
The functional exercises are designed to provide a warm-up or an actual exercise session for your entire body in three planes of motion. Each exercise will involve all three planes of motion, but will emphasize a particular plane of motion.
The SAGITTAL plane of motion emphasizes forward and backward motions. The FRONTAL plane of motion deals with side to side ranges of movement. The TRANSVERSE plane of motion involves rotating the body to both sides. All three planes of motion are important for successful functional movements for work, sport, recreational and life activities.
Summary:
Everyone should be cleared by their medical doctor or physician before attempting these functional exercises. If you have any questions or concerns about the exercises you should consult a qualified medical professional to assist you in proper performance of any and all exercises shown. Remember, all exercises should be done safely, in a pain-free range of motion, in all three planes of motion with controlled speed of movement and with appropriate number of sets, repetitions and recovery periods.
Chad recommends the following exercises:
#1-Side to Side Hip Bumps
#2-Hip Rotations
#3-Forward/Backward Body and Arm Swings
#4-Side to Side Arm Swings
#5-Waist to Shoulder Upper Cuts
#6-Stagger Stance Down and Up Reach
#7-Floor to Waist Side Squats
#8-Floor to Waist Rotation Squats
#9-Floor to Waist Front Squats
10-Multidirectional Lunges
#10-1-Anterior Forward
#10-2-Anterior Lateral
#10-3-Lateral Sideways
#10-4-Posterior Lateral-Backward Diagonal
#10-5-Posterior-Backward
#10-6-Anterior Medial-Forward Crossover
#10-7-Lateral Rotation-Side Rotation
#10-8-Posterior Lateral Rotation (photos not available)
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