by John C. Griffin, MSc.
Have you ever had trouble getting in or out of a car? Are recreational activities that involve agility or balance getting harder? Do you find that carrying groceries is becoming more of a challenge?
These are some tasks that require functional mobility -- the ability to efficiently perform the necessary activities of daily life without undue fatigue or pain. With good functional mobility, you can have a good quality of life and stay healthy, safe, and active.
In this series of articles, we’ll have you try several ‘screening tests’. These will help you spot problems with functional mobility. In each article, we will target a specific area of mobility. For each area, we’ll give you a simple exercise to improve that aspect of your functional mobility.
The first area to consider is that of ‘up and down’ activities with a lower body focus. This includes things like getting in and out of a car, moving quickly up and down stairs, or putting on socks.
Score 2 points if you can reach past your toes.
Score 1 point if you can touch your toes.
Score a 0 if you are not able to touch your toes or you have pain while doing the test.
Score the test: Left ___ Right ___
If you scored a “0” or “1”, the following stretch will improve the flexibility of your back, hamstrings, and calves. You will need a scarf. Do this exercise once a day, three times on each side.
About the Author:
John C. Griffin, MSc., was a professor in the Fitness and Lifestyle Management Program at George Brown College in Toronto for 37 years. As a private consultant, speaker, coach, and writer for public and private sector organizations, John has authored more than 60 publications, numerous manuals, and a textbook published by Human Kinetics, Client-Centered Exercise Prescription. Right now John is doing research on the functional mobility of adults 50-70 years of age.