Functional Exercises To Improve Grocery Shopping : An Occupational Therapy Approach

Описание: 🛒 Grocery Shopping Strengthening Program

IADL-Focused | Orthopedic Occupational Therapy

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1️⃣ Multidirectional Step & Reach (Cone Drill)

Targets: Dynamic balance, hips, core, shoulders

Functional Task Tie-In:
Navigating crowded aisles, turning corners, stepping around obstacles, and reaching for items while moving

How to Perform:
• Place cones in forward, diagonal, and lateral directions
• Step toward cone and reach with opposite hand
• Controlled return to start
• 2–3 sets | 6–10 reaches per direction

⬆️ Upgrades:
• Increase reach distance or speed
• Hold light weight during reach
• Dual-task (reading labels, verbal recall)

⬇️ Downgrades:
• Reduce reach distance
• Perform near countertop or rail
• Limit to forward stepping only

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2️⃣ Standing Marching in Place

Targets: Hip flexors, lower-extremity endurance, dynamic balance

Functional Task Tie-In:
Walking through grocery store aisles, maintaining upright posture while moving with a cart, general shopping endurance

How to Perform:
• March in place with alternating legs
• Maintain upright posture and steady rhythm
• 2–3 sets | 20–40 total marches

⬆️ Upgrades:
• Add 3-second hold at top of march
• Add ankle weights
• Perform without hand support
• Add head turns or visual scanning

⬇️ Downgrades:
• Slow marching speed
• Light fingertip support
• Reduce march height

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3️⃣ Loaded Carry (Farmer’s Carry)

Targets: Grip strength, shoulders, core, postural endurance

Functional Task Tie-In:
Carrying grocery bags from store to car and from car into the home

How to Perform:
• Hold dumbbells, kettlebells, or grocery bags
• Walk tall with controlled steps
• 2–3 sets | 30–60 seconds

⬆️ Upgrades:
• Increase load or carry time
• Uneven loads (one heavier bag)
• Add turns or obstacles

⬇️ Downgrades:
• Lighter loads
• Shorter distance or time
• One bag at a time

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4️⃣ Squat to Box / Chair (Grocery Pickup)

Targets: Glutes, quads, hips

Functional Task Tie-In:
Picking items from lower shelves, unloading cart, retrieving dropped groceries

How to Perform:
• Sit back to chair or box, then stand
• Add load to simulate groceries
• 2–3 sets | 8–12 reps

⬆️ Upgrades:
• Increase weight
• Slow eccentric lowering
• Pause briefly at bottom

⬇️ Downgrades:
• Higher seat height
• Use arm support
• Partial range only

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5️⃣ Standing Row (Cart Control Strength)

Targets: Mid-back, shoulders, arms

Functional Task Tie-In:
Steering, stabilizing, and controlling a grocery buggy

How to Perform:
• Band or cable at chest height
• Pull elbows back, squeeze shoulder blades
• 2–3 sets | 10–15 reps

⬆️ Upgrades:
• Increase resistance
• Single-arm rows
• Split-stance posture

⬇️ Downgrades:
• Lighter resistance
• Seated position
• Shortened range

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6️⃣ Overhead Reach Press

Targets: Shoulders, upper back, core

Functional Task Tie-In:
Reaching items on high shelves and overhead freezer sections

How to Perform:
• Press dumbbells or band overhead
• Maintain neutral spine
• 2–3 sets | 8–12 reps

⬆️ Upgrades:
• Increase load
• Single-arm press
• Add staggered stance

⬇️ Downgrades:
• Reduce range
• Perform seated
• One arm at a time with support

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7️⃣ Step-Ups (Curb & Store Entry Simulation)

Targets: Quads, glutes, balance

Functional Task Tie-In:
Navigating curbs, steps, and uneven surfaces in parking lots or store entrances

How to Perform:
• Step onto box or stair, alternate legs
• 2–3 sets | 8–10 reps per leg

⬆️ Upgrades:
• Add load
• Increase step height
• Pause at top

⬇️ Downgrades:
• Lower step height
• Hand support
• Step-to pattern

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8️⃣ Standing Chest Press (Band or Cable)

Targets: Chest, shoulders, triceps, core

Functional Task Tie-In:
Pushing a grocery buggy through aisles and parking lots

How to Perform:
• Band anchored behind at chest height
• Press forward as if pushing cart
• 2–3 sets | 10–15 reps

⬆️ Upgrades:
• Increase resistance
• Split-stance or walking press
• Single-arm press

⬇️ Downgrades:
• Seated position
• Lighter resistance
• Reduced range

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⏱️ Programming Guidelines
• Frequency: 2–3x/week
• Rest: 45–75 seconds
• Progression Order: Load → time → complexity → speed

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⚠️ Disclaimer

This is not a fully comprehensive program. Patients should undergo a thorough medical history review and clinical examination. Individualized plans are developed after making clinical decisions. This content is provided for educational and informational purposes only.

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📲 Follow for More Orthopedic OT Content
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• Website: Guerrero Rehabilitation

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