Understanding Functional Mobility
Mobility, Mobility, Mobility. What is all the hype about? As an Occupational Therapist and a CPT, I must use the word “mobility” over 100 times per day. It is universal in the world of medicine as well as health and wellness. However, when you add the word Functional to mobility, people start to scratch their heads a little bit. I’m here to clear the air and shed some light on the phrase “Functional Mobility”. Not only as a CPT but also from an Occupational Therapist’s perspective.
Breaking Down the Concept
Let’s break it down. The word “Functional” simply means, a task that is necessary for everyday needs and survival. For example, carrying laundry is a “functional” task. Making your bed is a “functional” task. Loading groceries into your car is a “functional” task. The word “Mobility” is synonymous with movement. These are the movements your body must do in order to carry the laundry basket, make your bed, and place groceries into your car. Mobility relates specifically to the musculoskeletal system. Put them together and you have “Functional Mobility.”
Why Functional Mobility Matters
What’s most important to note about “functional mobility” is this. Without proper mobility, one can’t function properly. Meaning, without your joints and muscles allowing you to pick up the laundry basket, grasp the blanket, or carry your groceries, you lose that ability to function and lose a part of what is necessary to perform daily tasks. This results in either discontinuing the activity altogether, asking someone else to do it for you, or possibly performing the task with an increased risk for injury. Injury typically results in one avoiding the task altogether, thus impacting their overall independence and quality of life.
The Misrepresentation of Mobility in Fitness
Where we make mistakes as fitness professionals, is the misrepresentation of what mobility is and at what level a client should be performing these tasks. Much like you, I scan the internet for interesting videos, blogs, and topics of discussion that are pertinent to someone’s overall health and wellness. Sadly, many of those posting about mobility promote a level of mobility that is not fitting for the general public.
For example, let’s use the phrase “ass to grass.” A phrase that has become synonymous with performing a squat. The majority of the individuals who demonstrate “ass to grass” do this quite effectively. However, most of us “normal” people have never spent time performing mobility on a regular basis as they have or participated in a sport/activity that required high levels of mobility. Therefore, we are already at a disadvantage.
Many of us can barely get our thighs to parallel without a load on our shoulders without falling over, let alone get ass to grass while performing a weighted squat. Most of the people in these videos are:
- already in good shape,
- typically aged between 20 and 30,
- have gymnastics, dancing, yoga, or martial arts backgrounds, and
- lack pre-existing conditions such as injuries, surgical procedures, joint replacements, obesity, breathing disorders, etc.
Their abilities represent a very small population of fitness enthusiasts. SO, before you decide to follow, attempt, and likely fail at performing these movements as they do, take a step back and learn what true “Functional Mobility” is all about.
Functional Mobility vs. Impressive Movements
Doing the splits may look impressive to your friends. But what does it do for someone functionally? Absolutely nothing! Think about it. How many tasks do you do in a day that require you to do the splits? Unless it is part of your job, such as being a gymnast or professional dancer, doing the splits has little functional value.
What about backbends? How many of us go to work with the expectation that we will be doing a high number of back bends to get the job done? Again, likely no one.
As an occupational therapist, I view functional mobility like this:
- Can you reach down and tie your shoes?
- Are you able to squat low enough to reach into your cupboards to get a bowl out?
- Can you turn your trunk enough to wash and wipe your backside after going to the bathroom?
- Do you have enough shoulder mobility to reach into your back pocket or clasp your bra without discomfort?
THESE are all forms of “functional mobility.”
How to Improve Functional Mobility Through Exercise
So how do we address functional mobility through exercise? One would think the best way to address functional mobility is to simply perform the functional task over and over again. To a certain extent, that is correct. However, some people may not be able to perform a functional task because they are missing one or more elements to make the movement seamless. Often this may be due to an injury or other comorbidities.
This is where exercise, stretching, and mobility come into play. If you are unable to reach into your cupboards due to limited hip mobility which hinders your ability to squat, then you address hip mobility by performing movements such as lunges, pigeon pose, bridges, and 90/90s, for example.
If you can’t reach into your back pocket or clasp your bra, you work on shoulder mobility. This can be done through resistance band stretches, weighted pendulums, banded internal and external rotations, and protraction/retraction exercises, just to name a few.
Once you assess and address the troubled areas impeding functional mobility, you will find these tasks become easier.
The Importance of Mobility as You Age
As we age, mobility becomes more and more important—not only in maintaining your independence but also for injury prevention. As an Occupational Therapist, I see a number of clients who have experienced falls resulting in injury. This, in turn, results in the client having an increased fear of falling and a psychological inability to perform various tasks—especially the task that led to them falling. Overcoming that hurdle can be very difficult.
However, had the client taken the opportunity to maintain their mobility through exercise, they may have never experienced this type of setback.
Self-Assessment: A Key to Mobility Training
Taking the time for a self-assessment is the best place for anyone to start their mobility journey. For example, one can assess hip mobility by performing these two basic yet functional movements.
First, attempt to tie your shoes with one leg over the other in a figure 4 position. Assess how this feels.
- Was it easy to lift your leg?
- Can you keep your leg up without holding it with your hands?
- How is your breathing? Are you holding your breath or breathing easily?
Next, perform a squat.
- How far can you go down?
- Can you stay in a full squat position for at least a minute without losing your balance?
- Can you rock side to side or pivot on your toes in a squat position without falling over?
- Do your heels come off the floor when you squat?
If either of these is challenging for you, then I highly recommend you work on mobility. It’s that simple.
Conclusion: Mobility for Longevity
In conclusion, I simply say this: Workout for longevity! Don’t have the expectation of reaching a level of mobility replicated by the 25-year-old gymnast or dancer. Ask yourself what tasks you have to do on a daily basis in order to either perform your job or daily activities for survival.
Assess your needs and movement ability. Incorporate mobility into every one of your workouts. As you age, mobility should be at the top of your list of essential workout elements.
Lastly, find someone who can assist you with assessing these areas and give you the realistic guidance you need for longevity. I promise, if you do these things, you will decrease your risk of injury and increase your overall “functional mobility” while sustaining your quality of life!
