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Saturday, July 26, 2014

Five Moves We Make to Navigate Everyday Life


     The American Council on Exercise (ACE) defines the Activities of Daily Living (ADL) as those that are: "performed for hygiene, bathing, household chores, walking, shopping, etc." (2010).  Job performance skills can also be added to this list.  These ADL are driven by five primary movements that can occur simultaneously as we move throughout the day and are as follows: bend and lift (squat), single-leg (lunge or stance), push, pull, and rotation ( ACE, 2010).

     Proper mastery of these movements are the key to the prevention or reduction of injury.  Today, I will provide common descriptions and functional examples for each activity.  In future posts we will explore how to safely perform each movement in the quest to improve our quality of life.

Bend and Lift

     The first primary movement is the bend and lift, or the squat. In general, the squat is performed with the legs shoulder width apart as we drop down into a seated position and stop with our thighs parallel to the floor at 90 degrees (sometimes beyond), and then rise up to the starting position. We make this move several times a day when we either sit down or stand up from a chair.  We also use the squat when picking up an object that requires the use of both hands, such as a laundry basket full of clothes.







Single Leg

     The second primary movement is the lunge or single leg stance.  This action is completed by stepping forward with one leg and dropping the trailing knee to the ground as close as possible while maintaining the front leg at a 90 degree bend.  We do a modified form of the lunge while walking or climbing up and down the stairs.  A single leg stance is accomplished anytime we bend down to reach for an object on the floor while balancing on one leg.





Push

     The third primary movement is pushing.  The most common form of the push starts with the arms at chest level and ends with a forward extension away from the body.  Placing dishes on a shelf requires a modified pushing motion to complete this task.

 

 

Pull

     The fourth primary movement is pulling. This move is completed by drawing one or both arms back towards the body.  Opening of a car or refrigerator door calls for a pulling movement.  An even more subtle example is the pulling force required to resist gravity while you carry a gallon of milk at your side (try this exercise to prove to yourself that you are, in fact, pulling up on the container).

 

Rotational

     The final primary movement involves rotational or spiral actions.  This type of activity is performed during a turning motion such placing your luggage or groceries into the trunk of a car.
 

 

Putting it all together

     Activities of daily living are usually not completed as individual movements as noted previously. Most require a simultaneous, fluid motion to complete a given task.  Let's use the act of starting a lawnmower to prove this hypothesis.

     In this case, the operator drops down low to check the gas and oil levels and then rises back to an upright stance (bend and lift). Next, he or she extends an arm forward to reach for the starter cord (push) and pulls the cord in a backward motion ( pull and rotational).  Once started, the operator pushes the mower forward while walking (push and lunge/single leg).
 


 

     A combination of slow, controlled movements are required in order to avoid injury to the joints and muscles of the arms, legs, shoulders, and back that are used to complete this seemingly ordinary task. Future posts will address both the proper form and exercise(s) that will aid in performing the activities of daily living in a safe and effective manner.

References

Bryant, C. & Green, D. (editors) (2010). ACE Personal Trainer Manual (4th ed.) pp. 284 and 681.  San Diego: American Council on Exercise.

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