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Exercises for Mobility and Functional Strength

Protect Your Back By Lengthening Your Hamstrings

Short hamstrings and even short calves can contribute to intermittent back pain and stiffness, as a shortened posterior chain creates a constant downward pull on the pelvis, predisposing the tissues that surround the spine to sprains and strains.

With most of us sitting for many hours each day with our posterior chain contracted, it's highly worthwhile to stretch the hamstrings and calves on a daily basis. Read more

 

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

 

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

 

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

 

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

 

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

 

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

 

To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

For those looking to overcome chronic back pain and stiffness, it's helpful to alternate between core-strengthening and spinal mobility exercises. This video provides examples of how to alternate between variations of these two types of exercises.

For more ideas on core-strengthening exercises, please see:

Core-Strengthening Exercises Read more

 

Foam Rolling Routine

How to Foam Roll Your Lower Legs - Gastrocnemius, Soleus, Flexor Hallucis Longus, Tibialis Anterior, Peroneus Longus, Brevis, and Tertius, and Soles of Feet:

 

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