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Mobility Exercises

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

 

Exercises for Pain and Stiffness in the Hands

This video provides a look at mobility exercises that can be used to support healthy elbows, forearms, wrists, and fingers.

Please be sure to turn the volume up on the video itself, which you can do via the volume control section along the bottom of the video screen, as well as the volume on your viewing device. Read more about Exercises for Pain and Stiffness in the Hands

 

Mobility Exercise to Release a Chronically Tight Shoulder

One of the oft-overlooked elements of releasing a chronically tight shoulder is shortened muscles and tendons in the posterior shoulder region.

The specific tendons and muscles that tend to be short in those with chronic shoulder tightness and impingement are:

Infraspinatus
Teres minor
Posterior deltoid Read more about Mobility Exercise to Release a Chronically Tight Shoulder

 

Mobility Exercises for Shoulder Impingement

Start with arm circles. Ideally, you want to keep your shoulder blades (scapulae) squeezed together as you take your shoulders through small, controlled circles, forward and backward.

Proceed to Cow-Cat to mobilize your spine and scapulae. Alternate between flexion and extension of your spine, focusing on controlled movement throughout. Read more about Mobility Exercises for Shoulder Impingement

 

A Fun Game that Improves Balance, Core Strength, and Joint Position Sense

Here's a simple game that you can do anywhere with a soft belt or rope or anything similar that you and a partner can wrap around your waists and be connected with each other.

Have each person wrap one end of the belt around the waist so that the belt takes on an "S" shape. Each person should hold on to his or her end of the belt with the hand on the side where the belt ends, right along the side of the waist. Read more about A Fun Game that Improves Balance, Core Strength, and Joint Position Sense

 

A Game that Develops Reaction Time, Agility, Balance, and Hand-Eye Coordination

A couple of years ago, I stumbled upon the work of Patrick Herzog, a functional therapist in Germany who makes use of an Indiaca when training his clients.

I was fascinated by this "floating pin," as I called it, and reached out to Patrick to find out what it was and where to get it. Read more about A Game that Develops Reaction Time, Agility, Balance, and Hand-Eye Coordination

 

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

 

Mobility Routine to Treat Wrist Pain and Stiffness

When circumstances don't allow you to get down on the ground to work on wrist mobility, you can do many simple mobility exercises to improve your wrist health and strength while leaning against a wall. Read more about Mobility Routine to Treat Wrist Pain and Stiffness

 

Posterior and Anterior Pelvic Tilt for Improved Core Strength

Learning to hold the pelvis and lower back in posterior and anterior pelvic tilt positions is highly beneficial to improving core strength.

You can hold posterior and anterior pelvic tilt positions while lying prone, while on all fours, and while in plank position. Read more about Posterior and Anterior Pelvic Tilt for Improved Core Strength

 

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