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Exercises for Mobility and Functional Strength

Mobility Exercise Progressions for Balance, Agility, and Core Strength

Day 5: Balance and Core Strength

Arch and Hollow:

Posterior and Anterior Pelvic Tilt:

Straight Leg Raises:

Forearm Plank Pose: Read more about Mobility Exercise Progressions for Balance, Agility, and Core Strength

 

Mobility Exercise Progressions for Lower Body Strength

Day 3: Lower Body Strength

Squats:

Supported Single Leg Squats:

Cruciate Ligament Squats:

Medial Ligament Squats: Read more about Mobility Exercise Progressions for Lower Body Strength

 

Mobility Exercise Progressions for the Spine

Day 2: Mobility of the Spine and Core Strength

Cow-Cat:

Spinal Skipping Rope:

Rocking Cobra:

Unilateral Modified Bridge: Read more about Mobility Exercise Progressions for the Spine

 

Mobility Exercise Progressions for the Lower Extremities and Hips

DAY 1: Mobility of Lower Extremities and Hips

Ankle Raises:

Ankle Plantar Flexion Stretch:

Squatted Seiza:

Ankle Dorsiflexion: Read more about Mobility Exercise Progressions for the Lower Extremities and Hips

 

Mobility Exercise Progressions

Before taking your body through mobility exercises, I think it's helpful to foam roll all of your major muscle groups. If you can use a specific foam rolling routine to follow, please feel free to have a look at the basic regimen that I do daily:

Foam Rolling Routine Read more about Mobility Exercise Progressions

 

A Look at Some Wonderfully Helpful Mobility Specialists Around the World

One of the big joys of my life over the past several years has been the gradual but lasting improvement that I have experienced in my overall mobility.

I was quite active athletically throughout my youth, but for most of my 20s and until I hit about 35, grad school, building 3 clinics, and creating our website had me working almost non-stop, leaving very little time to care for my physical health. Read more about A Look at Some Wonderfully Helpful Mobility Specialists Around the World

 

6 Mobility Exercises that Improve Back Extension

With many of us sitting for long stretches during our daily lives, almost all of us can benefit from regular mobility work to restore extension through the spine, mainly the thoracic spine.

Sitting and working with our arms in front of us also tends to rob us of healthy flexion of our shoulder joints - that is, our ability to raise our arms up in front of us and overhead.

So it's no surprise that most people living in first world nations today eventually experience back and shoulder pain. Read more about 6 Mobility Exercises that Improve Back Extension

 

Mobility and Functional Strength Routine

What follows is a suggested routine that most people can do over 20 to 30 minutes on a daily basis to improve overall mobility and functional strength. Please keep the following tips in mind:

  • Let your body be your guide - only try movements that you feel capable of doing without hurting yourself. Even a few inches of movement (amplitude) and one or two repetitions of any of the exercises below will lead to some benefit.

Read more about Mobility and Functional Strength Routine>
 

How to Make Your Own Massage Gun | Suggestions for a Home Gym

How to Make Your Own Massage Gun (Similar to a Theragun G2Pro or Tim Tam):

Materials:

Jigsaw:

https://amzn.to/2BDGSif

Universal Adaptor for a Jigsaw:

https://amzn.to/2BFtkCC

Lacrosse Ball:

https://amzn.to/2ntbm19 Read more about How to Make Your Own Massage Gun | Suggestions for a Home Gym

 

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