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Exercises for Mobility and Functional Strength

For Foot Pain and Stiffness

In sharing a recent post on what to do for stiff hands, several readers asked for suggestions for foot pain and stiffness. I shared a short video on foot and toe exercises last week, which is re-posted below. Also embedded below is a video that demonstrates how another person can mobilize your feet. I hope these resources are helpful. Read more about For Foot Pain and Stiffness

 

Juggling and Balance Exercises

Here are some other balance exercises from our YouTube video library:

Variations of squats:
https://youtu.be/ISSnfN9Eulc

Purposeful movement for balance:
https://youtu.be/6DrRRS1H7UI

Deep squat for balance:
https://youtu.be/_r8i_T5Dr1M Read more about Juggling and Balance Exercises

 

Hand Grip Strength - One of the Best Indicators of Health-Related Quality of Life in Old Age

Over the past year, I've noticed an increasing stream of studies that point to hand grip strength as a strong indicator of health-related quality of life in old age. This aligns with mounting evidence that one of the best things we can do to preserve our health as we age is to develop and maintain muscle tissue and the physical strength that it affords. Read more about Hand Grip Strength - One of the Best Indicators of Health-Related Quality of Life in Old Age

 

A Simple Technique to Open Up Stiff Hips

A number of people who have gone through other videos that I've done on hip mobility have mentioned feeling restricted deep within their hip joints while trying to rotate their hips.

This video demonstrates a technique that can help restore joint mobility while lengthening shortened muscles and tendons that inhibit natural range of motion. Read more about A Simple Technique to Open Up Stiff Hips

 

Indian Club Exercises for Improved Shoulder and Spinal Mobility

Indian clubs are incredibly useful for improving shoulder and spinal mobility. They come in a variety of materials and weights. When first starting with them, whether you have limitations or not, it's generally wise to begin with the lightest clubs you can find. I suggest starting with 1-pound clubs and gradually working up to 2 or 3 pound clubs only if you feel that your shoulders can use more weight. The maximum weight that I find I need for an excellent shoulder workout is 5 pounds. In this video, I am using 3-pound wooden clubs. Read more about Indian Club Exercises for Improved Shoulder and Spinal Mobility

 

5 Simple Hamstring Exercises for Improved Knee and Hip Function

This video demonstrates a variety of simple hamstring-strengthening exercises that almost invariably lead to improved knee and hip function. Please be sure to have the volume on your viewing device and within the video on for accompanying guidance for each exercise. Read more about 5 Simple Hamstring Exercises for Improved Knee and Hip Function

 

Exercises for Shoulder Pain and Upper Back Stiffness

This is a routine of mobility exercises that can help address chronic shoulder and upper back pain and stiffness. You can find more details on doing each of the exercises described below by searching for them in our Mobility Exercises Archive.

Start with Cow-Cat, alternating between full flexion and extension of the spine while on all fours. Read more about Exercises for Shoulder Pain and Upper Back Stiffness

 

Mobility Exercises You Can Do In Bed

This is a mobility exercise routine that most can comfortably do while in bed.

Begin with ankle circles while supine, clockwise and counter-clockwise. Follow this up by alternating between plantar flexion and dorsiflexion. Read more about Mobility Exercises You Can Do In Bed

 

A Collection of Band Exercises to Improve Shoulder Mobility and Stability

This post offers a collection of my favourite band exercises for improving shoulder mobility and stability.

If you've dislocated a shoulder in the past, please be conservative with any exercises you try, and after clearing things with your physician, you might start with those that have your arms no higher than chest level. Over time, as your shoulders feel stronger and more mobile, you can gradually work your arms overhead. Read more about A Collection of Band Exercises to Improve Shoulder Mobility and Stability

 

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