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Exercises for Mobility and Functional Strength

Hip Mobility Exercises

Active Hamstring Stretch / Knee Extension:

Standing Hip Circles:

Swivel Hips:

Sole Frog Stretch: Read more

 

Gentle Rolling and Deck Squats to Improve Spinal Mobility, Core Strength, and Balance

If your circumstances are such that tumbling on foam flooring isn't possible, I would suggest making use of a mattress or even a stack of gym mats that gives you about 6 to 8 inches of stable cushioning. Read more

 

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

 

Suggestions for a Home Gym

Most Helpful Movements for Common Shoulder Issues

This is a look at a series of helpful exercises for those who have rotator cuff issues. Most mild to moderate cases of bursitis, adhesive capsulitis, and various forms of impingement can be overcome by improving shoulder and spinal mobility using the exercises shown here.

It's always prudent to consult with your own health care providers before trying any program of care. Read more

 

A Simple Technique to Open Up Stiff Hips

Updated on May 17, 2019

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

 

A Simple Routine to Improve Balance and Ankle Mobility

To build upon the ankle plantar flexion stretch that I shared earlier, here is a short routine of 3 mobility exericses that I enjoy doing to improve ankle mobility:

Ankle Raises While on Balls of Feet:

Ankle raises are excellent for strengthening your calf muscles and Achilles tendon, and for warming up all of the soft tissues that surround your ankle joints. Ankle raises are also helpful for developing balance and proprioception. Read more

 

Basic Plank Core Exercises Using an Exercise Ball

For more mobility videos, please visit our YouTube channel:

https://www.youtube.com/drbenkim Read more

 

This is Essential for a Strong and Healthy Back

While developing and maintaining good core strength is extremely helpful to protecting the spine and surrounding tissues against injury, it's equally important to work at improving usable strength of the trunk toward its end ranges. Read more

 

A Simple Way to Improve Shoulder and Back Mobility

To improve shoulder and upper back mobility, lie face-up with your head slightly off the end of a bed and let your arms hang freely above your head.

Once you’re comfortable in this position, slowly take your arms through a small arc as though you are making a snow angel - you can do this several times to warm up your shoulder joints. Read more

 

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