Functional Strengthening

What it does

Strength gained lying on a mat doesn't always transfer to daily tasks. Practising real movements with load bridges that gap.

You will often see it in our programmes for osteoporosis, lumbar spondylosis and total knee replacement, and it features in our geriatric physiotherapy programmes.

How to do it

1. Squat to lift: lift a light box from a chair using a squat, keeping the back neutral.
2. Farmer's carry: walk holding a bag in each hand, standing tall.
3. Step and reach: step forward and reach to a shelf.
4. Floor transfer: practise getting down to and up from the floor safely.
5. Progress load and complexity gradually.

How much

3 to 5 movements, 2 to 3 sets of 8 to 10, 2 to 3 days a week.

Common mistakes

• Adding load before technique is steady.

Stop and check with us if

• A specific task consistently triggers pain.

Frequently asked questions