Functional Movement Patterns for Success From the time you’re born, your body is made to move. As a kid, your body moves quite efficiently, but as an adult, there are many factors that limit mobility. Physical inactivity, stationary work and sedentary activities like watching television are just some of the challenges that impact the body’s movement patterns. When exercise and functional movement aren’t prioritized, you put yourself at risk of injury. With injuries as the greatest threat to military readiness, focusing on functional movements for injury prevention is paramount. As a Warfighter, you are expected to stay physically fit. Additionally, functional movements can help you stay healthy long after your military service. What Is It? Functional movements relate to muscle systems used in everyday life. These movements are designed to boost daily functioning like walking, lifting and reaching, as well as improve strength, balance and coordination. Functional Movements for Longevity The great thing about workouts is many exercises can be performed in a variety of ways, including the use of body weight, dumbbells, barbells, kettlebells, bands, weighted balls and machines. Consider movement variations for improving overall performance and reducing risk of injury on the job. It may also be helpful to create a routine based on movement patterns, such as upper and lower body push and pull days, as well as rotational movements. To learn more about where to start, check out Getting Started with Strength Training. Though not an exhaustive list, here are some traditional exercises and how they relate to functional movements in your day-to-day life. Squats Incorporating squats into your routine relates to bending your knees to pick something up, sitting down and getting out of a seat, including the car. Service-related movements: Sprint-drag-carry (SDC), picking up and putting down ammo (ammo carry), loading and unloading equipment Lunges: A variety of lunges (e.g., forward, reverse, side, incline) relate to functional movements like walking and climbing stairs. Service-related movements: rucking, running, advancing under fire, stabilizing while moving or on uneven surfaces, bracing for tight spaces Hip hinge: Hinging at the hip relates to bending over to pick something up, tie your shoe and cleaning. Service-related movements: picking up and putting down heavy objects like weaponry, buddy drag and carry, handling ropes and cables, getting supplies from low or tight spaces Push-ups: A variety of pushups (e.g., wide hands, triangle/diamond, pike) relate to pushing yourself up from a seated or laying position, like the floor, a chair or bed. Service-related movements: push-ups and hand-release push-ups, upper body strength for climbing, crawling, pushing away from surfaces Pull movements: Exercises that involve pulling upward, downward or toward you (e.g., lat pulldown and rows) relate to lifting groceries, grabbing plates from the cabinet and pulling open a door. Service-related movements: pull-ups, drag and carry, ropes and obstacle course work, scaling walls, hauling ropes and nets, securing equipment Band rotations: Using resistance bands and rotating your body relates to reaching for a remote, putting things into/taking things out of boxes and carts and walking. Service-related movements: standing power throw (SPT), builds core strength for throwing, stabilizing movements, and tasks in narrow spaces Quality Over Quantity A key element of functional movement is performing the exercises correctly in order to reduce injury and strengthen the body. That means the quality of the movement comes first, before increasing the number of reps and sets. Performing functional exercises incorrectly can lead to injury. To ensure you are completing exercises with proper form, use resources like the Navy Operational Fitness and Fueling System and your branch’s fitness guide. Improve your job performance and daily functioning by adding some of the above movements into your routine. Make sure to prepare your body before your workout and properly cool down. Check out Optimize Your Performance: Active Recovery for incorporating rest days into your routine, as well. Additional ResourcesNational Academy of Sports Medicine - “Functional Training: Compound Workouts for Fitness”Navy Operational Fitness and Fueling System MWR & Libraries - “Morale, Welfare & Recreation”ReferencesAir Force’s Personnel Center - “Fitness”Army - “Fitness Requirements”Cook, G. et al - “Functional Movement Screening: The Use of Fundamental Movements as an Assessment of Function – Part 1”
