One, Two, Three...
Functional Fitness for Active Aging
Story By Brian Tully, MS
In the past decade or so, the word functional has become a fitness industry buzzword, often referring to training systems and movements that take a different or unique approach, but not describing the approach with much specificity. Although there may be gray areas when it comes to defining functional training, most fitness professionals can agree that it focuses on enhancing natural movement through all planes of motion, thereby improving performance efficiency and capability in everyday activities.
Functional fitness is of particular importance for older adults, since aging is accompanied by a progressive decline in multiple physiological functions, including the ability to perform daily activities. The topic of “functional aging” addresses this ability (or lack thereof) and is becoming more and more relevant, given the increase in people 65 and older and the disability rates in this population.
People invest a lot of money in the search for eternal youth. But one of the most effective, inexpensive and pain-free ways to look and feel younger is to exercise and perform daily stretches that ward off kyphosis (rounding of the upper back that results in a hunched thoracic spine); that keep the spine mobile; that lengthen the quadriceps to help sustain a tall, lifted posture; and that maintain a healthy range of motion in the hips.
I would like you to consider a shift in focus from “anti-aging” to “functional-aging” with stretches that support an active body over a lifetime. Below are a few stretches (with a link to a detailed instruction video demo next to each title) to help get you started with your own functional-aging. It is never too late (or too early) to start.
It is always best to perform stretches when the muscles are warm, when they are more ready to be stretched. This can be accomplish with some gentle exercise that begins to warm the core temperature and gets the blood moving. You can also use the stretches in a dynamic fashion, move gently in and out of the stretch, to use the stretch as a warm-up.
An important note when it comes to stretching, you should only stretch to the point where you begin to feel tension in the muscle being stretched. You shouldn’t push to the point where it feels like you are in a tug of war with the muscle. This usually makes the muscle tighten rather than release, and therefore less likely to actually stretch. Also be sure to not hold your breath, deep breathing will help the body relax and sink into the stretch further for the most benefit.
STANDING CHEST STRETCH
(Video Demo - https://bit.ly/2sQyblL)
With arm at full reach and braced onto stationary object. Pull shoulder down and back. Keeping shoulder in this position, push forward from the hip and chest of the side being stretched until a stretch is felt from the chest through the shoulder and into the upper arm. Hold for 30-60 seconds per side. To perform dynamically as a warm up, move forward to the point of stretch as you exhale then move back out of stretch. Repeat 10-15 times per side, and then hold for 30-60 seconds on last rep.
KNEELING QUAD STRETCH
(Video Demo - https://bit.ly/2rrY8Yu)
Start in a single leg kneeling position, with one knee down on a padded mat or pillow and the foot of the other leg out in front. The front leg should be 90 degrees at the knee with the foot directly under the knee. Keep hip tucked under and glute of kneeling leg squeezed. Gently push forward from the hip of the down leg to increase the stretch. If done correctly you should feel the stretch from the hip to the knee of the down leg. Hold stretch for 30-60 seconds per side. To perform dynamically as a warm up, move forward to the point of stretch as you exhale then move back out of stretch. Repeat 10-15 times per side, and then hold for 30-60 seconds on last rep.
SEATED HIP STRETCH
(Video Demo - https://bit.ly/2PmoqDI)
Sit on a bench or chair with tall torso posture, cross ankle over opposite knee. Keep tall posture while gently applying pressure to inside of crossed knee. Keep weight distributed evenly between left and right side of hips; don’t let you body lean toward the crossed leg side of the hips. Lean forward while keeping a straight spine to increase the stretch. To perform dynamically as a warm up, move crossed leg up and down at the knee to the point of stretch as you exhale then move back out of stretch. Repeat 10-15 times per side, and then hold for 30-60 seconds on last rep.
LYING GLUTE BRIDGE
(Video Demo - https://bit.ly/2DXwkhk)
Lie on your back on a mat with knees bent and soles of feet flat on floor. Set feet to about hip width apart. Keep your weight on the heels of your feet, but try not to push too much with your feet. Squeeze your glutes before moving the hips off the ground. With glutes squeezed slowly roll the hips back from the tailbone to press the low back into the mat. From there engage the glutes enough to raise the hips off the ground. Pause at the top and then gradually lower your hips using just your glutes. Only push the hips up until the knees, hips, and shoulders are in line. Over extending here can engage the low back too much, so take your time and find your own range of motion.
Remember we can’t stop getting older, but we can certainly do many things to help us make the most of all the years we are lucky to have.
If you have any questions regarding this month’s article and exercises, please reach out to me via email.
BrianTully@BetterTogetherFitness.com
