Basic Functional Reach

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Basic Functional Reach

This exercise retrains your brain to correctly coordinate the pelvic stabilizing muscles. This also works well for those with plantar fasciitis or excess pronation as it will retrain the muscles in the arch of the foot. Finally this is an excellent exercise to train balance and coordination. Perform this exercise WITHOUT shoes on. Perform 3 sets of 10

(1)Begin by standing on one leg, the same side arm should be bent at the elbow. Your pelvis should be level (blue line), and you should be standing upright (red line).

(2)As you begin to squat down, reach out with the same side arm. You may extend the other leg behind you to maintain balance. Be sure NOT to lean forward at your hips. To avoid this pretend there is a wall in front of you (red line). As you squat your pelvis should remain level (blue line)

*It’s a common mistake, when your stabilizing muscles are weak, for your pelvis to shift left or right.

*If your knee drifts left or right (black arrows). It is a sign that your pelvic stabilizers have failed. If this happens do not squat down as far.

(3)This goal is to slowly increase the depth of the squat while reaching further forward with your arm. Then return to neutral (#1) and repeat.

*Remember, you have gone to deep if your pelvis drops from level, shifts left or right, or if your knee moves either direction.