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Functional exercises are exercises, that involves training the body for performing the activities in daily life better. Physical therapists developed exercises on the lines of activities, which are done at home or at work, so that the patients can return back to their normal lives after an injury or surgery. It usually involves weight bearing activities, which target the core muscles of the abdomen, lower back, etc. These activities aim at helping the patients perform the activities more easily and without injury. There is some exercise equipment which is used for functional exercises, namely cable machines, dumbbells, medicinal balls, exercise balls, resistance tubes, balance disks, sandbags, etc.

Functional Exercise Training

Although functional exercises were designed for better daily movements, these exercises can also be done by healthy individuals, as these exercises will also help in daily movements and the individual will be able to get the most out of his body. Let’s see what are the functional exercises, which can easily be done without going to the gym or any fitness center.

Push Ups
They are wonderful functional exercises for shoulders. These exercises also help in firming the chest, arms, abs and back as well. You can start off with the wall push ups and then after some practice, you can make use of the kitchen counter for added intensity. You may want to read more on chest exercises at home.

1. Place your hand on the wall or on kitchen counter a little wider than your shoulder width.
2. Your feet should be placed about 1 feet away from the wall (1 ½ feet away from the kitchen counter) and keep hip width distance between your feet.
3. Now slowly without lifting your feet or moving your hands, push your torso towards the wall.
4. Hold in the position and return back to the starting position. You will be able to do approximately 8 to 10 push ups, while you wait for your food to warm up in the microwave.

Squats
Most of the actions we do through the whole day like reaching, lifting, bending involve an element of squatting or lunging. The functional exercises for legs are the squats. They help in strengthening the knees, quadriceps and the gluteal muscles. Do you want to read more on thigh exercises without equipment.

1. Stand with a shoulder width distance between your feet and keep your hands at shoulder level.
2. Slowly lower your torso, so that your thighs and feet are perpendicular to each other.
3. Make sure, when you come down in the position, your knees do not protrude further than your toes. You may want to read more on thigh exercises without weights.

Back Extension
Back pain is chronically a problem with a number of people. This is very true of our elders. To relieve yourself of the back pain, back extension is not only one of the functional exercises for seniors but also for the young. This exercise helps in strengthening the back muscles and it also helps in releasing the tension, which mounts on the cervical disc. Read more on back strengthening exercises?

1. Lie face down on the floor and place your hands besides your body.
2. Slowly lift your chest off the floor, but make sure you do not use your hands for support.
3. Do not strain your neck but keep it straight, use the back muscles.
4. Hold in the position for 5 seconds and come back to the starting position and repeat.

Lunges
This is one of the functional exercises for runners. It retains the bending habits and gives free leg and back exercises at the same time. Doing this exercise properly helps in preventing back and knee pain. Read more on leg exercises at home.

1. Stand erect with your feet apart. Slowly slide one foot behind you, but make sure, your foot is placed straight and not turned out.
2. Tuck the hips, so that the back is not arched and there is a considerable stretch on the back and hip.
3. Bend your knees, so that your knees dip to the floor, but do not touch the floor.
4. When you are bending your knees, make sure, the knee of the front foot is over the ankle.

Remember that functional exercises are not the normal exercises, which you repeat 12 to 15 times. When you are doing the exercise, you should concentrate the effects which the exercise has on different body parts. This will help in strengthening the respective muscles and also prevent any injury.