Are you struggling with pain in your back, shoulders, or hips? You’re not alone. Millions of people suffer from chronic pain in these areas, and it can significantly impact their quality of life. Fortunately, functional range training (FRT) with a physiotherapist can help. In this blog, we’ll explore what FRT is, how it can help with pain, and some FRT exercises that you can do at home.
What is Functional Range Training?
Functional Range Training is a system of movement assessment and training developed by Dr. Andreo Spina. It’s designed to improve mobility, flexibility, and overall movement quality by identifying and addressing limitations in joint range of motion. FRT involves a combination of assessment, mobility drills, and strength training exercises that are tailored to the individual’s specific needs and goals.
How Can FRT Help with Pain?
FRT can be an effective way to reduce pain in the back, shoulders, or hips. Here’s how:
- Improved Range of Motion: FRT is designed to improve joint range of motion, which can help reduce pain and discomfort in the affected area.
- Increased Strength and Control: FRT includes strength training exercises that are designed to improve control and stability around the joints. This can help reduce the risk of injury and pain.
- Targeted Treatment: FRT is tailored to the individual’s specific needs and goals, which means that the treatment is targeted to the source of pain.
FRT Exercises for Back Pain
Lumbar CARs (Controlled Articular Rotations)
Instructions:
- Stand with your feet shoulder-width apart and your hands on your hips.
- Slowly begin to rotate your torso to the right, starting from your hips and moving up through your spine. Imagine leading the movement with your chest and shoulder, while keeping your hips and legs stable.
- Once you have rotated as far as you comfortably can, begin to rotate your torso back towards the center, again moving one vertebra at a time. Imagine each vertebra unwinding as you rotate back to the center.
- Repeat the same rotation to the left side, moving slowly and smoothly through each movement.
- Next, perform a lateral flexion to the right side, bending your torso to the right while keeping your shoulders and hips level. Imagine reaching your right hand down towards your knee while keeping your left arm reaching up towards the ceiling.
- From this position, slowly return to a neutral upright position, then repeat the same lateral flexion to the left side.
- Finally, perform a forward and backward tilt of your pelvis by tilting your hips forward and backward, while keeping your torso stable.
- Repeat the entire sequence for 3-5 repetitions, moving slowly and smoothly through each movement.
FRT Exercises for Hip Pain
Hip CARs (90/90’s)
Instructions:
- Start by sitting on the floor with your right leg bent at a 90-degree angle in front of you and your left leg bent at a 90-degree angle behind you, with your knee and ankle resting on the floor.
- Place your hands on the floor behind you to support your torso and keep your spine straight.
- Keeping your right foot on the floor, lift your left leg off the ground and rotate it inward, bringing your knee toward the floor. Your foot should remain in the same position.
- Rotate your left leg outward, bringing your knee up toward the ceiling. Your foot should still be in the same position.
- Repeat the inward and outward rotations for 10-15 repetitions on one side before switching to the other side.
- Remember to keep your torso still and your spine straight throughout the exercise, using your hands for support if needed.
FRT Exercises for Shoulder Pain
Shoulder CARs (Controlled Articular Rotations)
Instructions:
- Stand with your feet shoulder-width apart and your arms at your sides.
- Raise your right arm straight out in front of you to shoulder height. Keep your elbow straight and your palm facing down.
- Slowly rotate your right shoulder backward, moving your arm in a circular motion.
- Continue the circular motion until your arm is straight out to the side, with your palm facing up.
- Rotate your right shoulder forward, bringing your arm across your body until it is in front of you again, with your palm facing down.
- Repeat the circular motion for 5-10 repetitions on your right side.
- Lower your right arm to your side and repeat the circular motion with your left arm.
- You can perform the exercise in a slow and controlled manner or speed it up slightly for a more dynamic warm-up.
Remember to always consult with a physiotherapist before attempting any new exercises or stretches, especially if you are experiencing pain. They can help you determine which exercises are appropriate for your specific condition and level of fitness.
Functional range training with a physiotherapist can be an effective way to improve mobility, flexibility, and reduce pain in the back, shoulders, or hips. By focusing on improving joint range of motion, strength, and control, FRT can help you move better and feel better. So, if you’re struggling with pain or limited mobility, consider working with a physiotherapist who is trained in FRT to help you get back to feeling your best.
If you’re searching for a Langley physiotherapist to help with mobility and pain relief look no further. Revamp Wellness offers a range of physiotherapy treatments to help achieve your wellness goals