Functional exercise, I am sure many of you have heard about it, but what does it actually MEAN!

By definition Functional movements or exercises are movements based on real-world situational bio-mechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation.

To put it simply, functional movement patterns help you take part in your day to day activities and essentially would have helped you stay ALIVE back in cave man days.

It is these movements that your body is innately designed for and when done often and appropriately will help your body THRIVE well into your later years.

There are 6 main functional movement patterns. They include:

  1. PUSH
  2. PULL
  3. SQUAT
  4. LUNGE
  5. TWIST
  6. GAIT (distance)

In you day to day life, you may push a door open, pull yourself over a fence, squat down to sit on a toilet, lunge to pick something off the floor or twist to take shopping out of the car.

By working on and building strength in these particular patterns, not only will you be getting fit burning fat and building muscle mass or tone BUT you will also prevent injury, improve flexibility and maintain good posture throughout later life.

So for all of you gym junkies out there or even those who are just getting started, let’s go over what you can do in the gym or at home to incorporate these movement patterns!


*Involves activation of the upper back muscles such as the latissimus dorsi, rhomboids, traps

  • Seated row
  • Lat pull down
  • Pull ups
  • Rowing
  • Bent over row


*Involves activation of chest and shoulder muscles such as pecs and deltoids

  • Push-ups
  • Bench press
  • Dumbbell press
  • Shoulder press
  • Cable fly


*Involves activation of big muscles groups of the leg such as the glutes, quads and hamstrings

  • Squat jump
  • Barbell squat
  • Fit-ball squat
  • Pyke squat
  • Sumo squat
  • Isometric squat


*Involves activation of big muscles groups of the leg such as the glutes, quads and hamstrings

  • Basic lunge
  • Walking lunge
  • Alternate lunge
  • Dumbbell lunge
  • Barbell lunge
  • Reverse lunge
  • Incline lunge


*Involves activation of muscles of the core such as the abdominals and obliques

  • Abdominal cycles
  • Russian twist
  • Cable twist
  • Twisting plank
  • Medicine ball oblique twist


  • Walk
  • Run
  • Cycle
  • Swim
  • Row

Here at Openspace Healing Fremantle we are dedicated to sharing with you the most up to date and relevant information so that you can take big leaps towards true vitality.

So, if there is a particular topic you would like us to cover, make sure you let us know by replying back to this email. And of course, if you feel like a loved one would benefit from todays write up make sure you share it with them.

Yours in great health,

Dr Andy & Dr Jacinta
(Directors @ Open Space Healing)

Andy and Jacinta