How Functional Movement Exercises Saved My Body
I had never heard of the term “functional movement” before somewhere around the mid-2010s.
Before that time, I used to believe treatment programs like physical therapy were meant for either hardcore or professional athletes on one end of the spectrum or people who really didn’t take care of themselves on the other.
What I didn’t realize is that functional movement is actually a way to heal the body and prevent future injury. It can also help many people avoid unnecessary surgery on their shoulder, knee, back, or other areas of the body.
There are a few things you should know about me. Even though I’ve been a committed exerciser since age 22 (and for those of you who are wondering, I’ll be 36 years this week!), my job has always been sedentary. I’m a professional writer/editor who sits at a computer all day, and even though I devote 30-60 minutes per day to some form of exercise (running, strength training, walking), I’m not moving much the rest of the time.
I began to have pains from time to time in my neck, shoulder, and back.
Usually, these pains would subside, but one particular time (the night before running my first half marathon, in fact), my shoulder was so uncomfortable I was worried I was having a mild heart attack.
A friend recognized my symptoms and referred me to Foundation Movement & Fitness, where I first met Lorae Metrolis. And that’s when everything changed for me.
Lorae provided a program of functional movement exercises. These strengthening and stretching moves, when performed over time, heal bodily aches and pains because they get to the root of them. A regular routine of preventative moves can stop them from occurring again.
After consistently doing these movements (including wall angels, which were one of the most effective exercises for me), I was soon able to move smoothly through my day with no pain or stiffness.
But a few years later, I had pain again—in my neck. See, even though Lorae had given me a sheet of exercises to do a few times a week that were designed to keep me nimble, I ignored them. Subsequently, the pain returned (albeit in a different spot on my body).
I had learned my lesson.
With my proverbial tail between my legs
Back to Lorae I went, my proverbial tail between my legs, and she cheerfully fixed me again.
She also taught me a great foam roller stretch for keeping my neck loose and limber:
Lie on the floor with a foam roller under your neck, perpendicular to your body.
Slowly roll your head to the left as far as it will go comfortably, then to the right. (You should hear your hair moving along the roller as you do this.)
Repeat 10-12 times, at least 3 times a week.
I do this stretch on my strength-training days after I work out so don’t forget. Result? My neck rarely bothers me anymore, and if should start to feel stiff, repeating this stretch works out the kinks for me.
These days, I’m a true believer in functional movement exercises. Time and again, these moves have corrected the imbalances caused by my occupational hazard (working at a desk all day) and have allowed me to get rid of pain and stiffness without drugs or surgery. I think it’s pretty amazing. If you’re having consistent pain or discomfort in your body, this approach could be the answer for you, too.
Written by Carrie Rossenfeld