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How good are you at rolling? Sounds easy enough – It’s a skill that most of us mastered as a baby, however you may be surprised at how difficult it can be for some people!

Rolling is a test of motor control and stability – when focusing on the lower body it tests our ability to coordinate movements through the legs, pelvis, and lower spine. In other words, it shows us how well our muscles in the lower body and nervous system are working together to produce the desired movement. It also lets us know if there is asymmetry or differences between one side of the body and the other, which could potentially lead to dysfunction, pain or injury. As an exercise, rolling is a good way to activate muscles and facilitate coordination in the lower body where it may be lacking.

There are two variations for rolling in the lower extremity – rolling from front to back and back to front, in both instances guiding the movement with either your right or left leg. You are going to want to initiate movement with the lower body, using one leg, trying to refrain from using the upper half of your body or the opposite leg at all. Try both sides, you may notice one side feels harder than the other. Start with 3-5 repetitions of each.

Watch this video above to see how it’s done! We’d love to see you try it out, take videos, and tag @bodysciencetherapy on Instagram. The best attempt gets some cool Body Science Swag!

Instead, chiropractors help your body realize its healing potential. It works with your body to stimulate your innate healing mechanisms, allowing your body to do what it does best.

Balancing Exercises

Balance can be impacted by many things – one common cause of poor single-leg balance is decreased strength and stability in the core and hip. The ability to perform single-leg balance well is critical for performance in sports that involve many single-leg tasks like running, jumping, kicking, and passing. Dysfunctional single-leg balance can lead to associated compensations, pain, and injury over time.

Practicing balancing in a half kneeling position allows us to focus on training the muscles of the core and hip by taking the ankle out of the equation. Get into a half kneeling position on the side that you would like to train. Ensure the hip is in alignment over top of your knee. While maintaining this alignment, take away support or add load to increase difficulty with the variations shown in the video!

FAQ Section

How Many Times a Week Should I Do Functional Training?

The frequency of functional personal training depends on your individual goals and fitness level. Generally, it is recommended to do functional exercises at least twice a week for optimal results. If you are just starting out, you may want to start with one session per week and gradually increase the frequency as you become more comfortable with the movements. It is important to listen to your body and adjust the intensity and frequency of your workouts accordingly.

What Are Examples of Functional Training Exercises?

Functional training exercises are designed to improve your body’s ability to perform everyday activities. Functional training covers a wide range of exercises including squats, lunges, push-ups, pull-ups, planks, and core exercises. These exercises target multiple muscle groups at once and help to improve balance, coordination, and stability. Additionally, they can help to increase strength and endurance while also helping to reduce the risk of injury.

Is Functional Fitness the Same As CrossFit?

No, functional fitness is not the same as CrossFit. While both are forms of exercise that focus on functional movements, they differ in their approach and goals. Functional fitness focuses on improving overall fitness through exercises that mimic everyday activities such as pushing, pulling, squatting, and lunging. CrossFit is a high-intensity workout program that combines elements of weightlifting, gymnastics, and aerobic exercise.

Is Functional Exercise Good for Weight Loss?

Yes, functional exercise can be a great way to lose weight. Functional exercises are designed to target multiple muscle groups at once, which helps to increase your metabolism and burn more calories. Additionally, functional exercises help to improve balance, coordination, and stability while also helping to build strength and endurance. This type of exercise is also beneficial for weight loss because it helps to keep your body active throughout the day, which can help to reduce cravings and promote healthy eating habits.

What Are the Benefits of Functional Exercise?

The benefits of functional exercise are numerous. Below are just some of the ways functional training classes at our training facility can be beneficial:
  • Increased range of motion
  • Chronic pain management
  • Increased metabolic rate
  • Higher energy levels and body awareness
  • Weight management through daily meal plans
  • The functional training community
  • Achieve your health objectives
  • Upbeat environment