Advanced Functional Reach

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Advanced Functional Reach

This exercise is more advanced than the Basic Functional Reach. It further trains your brain to correctly coordinate the pelvic stabilizing muscles. This exercise will even further challenge your balance and coordination. Do NOT begin with this exercise. You should be able to perform the Basic Functional Reach easily before attempting this exercise. This exercise should also be done WITHOUT shoes on. Perform 3 sets of 10.

(1)You begin from the same starting position as the Basic Functional Reach. Standing on one leg with a level pelvis (blue line) and as upright as possible (red line).

(2)Next, while keeping your knee over your foot (blue line), rotate 45 degrees to the left then perform the squat and reach. Your shoulders and pelvis should both face 45 degrees to the left. Then return to neutral (#1).

(3)Next is the same as the Basic Functional Reach. Squat and reach forward. Then return to neutral (#1)

(4)The final step is the same as #2 but at 45 degrees to the right. Then return to neutral. Steps 2-4 are then Repeated

*If your pelvis drops or hikes, or your knee drifts your are squatting down too far.