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.
