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Mobility Exercises

Archer Push-Ups Using Gym Rings to Develop Upper Body and Core Strength

These are called Archer push-ups whereby you lower your upper body beside one arm while straightening your other arm out to the side.

You can begin on your knees, and once you’ve built up strength and confidence with this exercise, you can try it in a full push-up position.

Archer push-ups can also be done with your hands on the floor and without the use of gym rings. Read more about Archer Push-Ups Using Gym Rings to Develop Upper Body and Core Strength

 

Push-Up Progressions Using Gymnastics Rings

Doing push-ups with gymnastics rings is a challenging way to improve upper body strength while simultaneously improve core strength and balance.

Begin in a modified push-up position with your knees on the ground and your hands on gym rings.

At the top of the push-up position, with your arms straight, elbows locked, supinate your forearms, then allow your forearms to return to a natural position and lower yourself down to do a push-up. Read more about Push-Up Progressions Using Gymnastics Rings

 

Variations of Squats to Improve Balance, Core Strength, and Lower Body Mobility

A deck squat is the name for the movement pattern of rolling gently onto one's back, then using the momentum of rolling forward into a body-weight squat. Read more about Variations of Squats to Improve Balance, Core Strength, and Lower Body Mobility

 

A Shoulder and Back Mobility Exercise You Can Do On A Bed

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 about A Shoulder and Back Mobility Exercise You Can Do On A Bed

 

Negative Body Levers to Develop Core Strength

If you feel comfortable with basic plank poses, side twists, arches, and crunches, to further develop functional core strength, you can add negative body levers to your training routine.

You'll need a comfortable surface to lie back on - a yoga mat or gym mats work well - as well as a strong anchor point that you can secure your hands on behind your head. Read more about Negative Body Levers to Develop Core Strength

 

A Simple Mobility Routine

This is a simple full body mobility routine that you can do anywhere.

Begin by rolling your shoulders in small circles to warm up your scapulae.

Move to arm circles, forward and backward, to warm up your shoulder joints - aim to keep your trunk facing forward.

Take your neck through flexion, extension, right and left rotation, right and left lateral flexion, then slow full circles clockwise and counter-clockwise. Read more about A Simple Mobility Routine

 

Shoulder Dislocates to Improve Shoulder Mobility

This is a simple and highly effective shoulder mobility exercise that you can do anywhere.

Lie prone on a comfortable surface and begin with a towel or scarf outstretched above your head - you want to keep your elbows locked out, and maintain enough tension on the towel or scarf to keep it taut. Read more about Shoulder Dislocates to Improve Shoulder Mobility

 

Controlled Articular Rotations While Standing

Controlled Articular Rotations (CARs) are a staple of Functional Range Conditioning, a system of improving human mobility taught by Dr. Andreo Spina.

For those who have trouble getting to the ground to exercise, this video provides a look at some CARs that one can do while standing.

As you should do with all exercises, please be mindful of breathing regularly and deeply as you do CARs. You can linger in areas where you feel some stickiness. Read more about Controlled Articular Rotations While Standing

 

Doing Shadow Work in Water to Improve Technique and Strength of Movement Patterns

If you take your body through specific movement patterns on a regular basis and can benefit from improving strength and technique of said patterns, you might consider doing some training while partially submerged in water.

The resistance that water provides allows for functional strength-building, and also encourages focus on quality of movement that invariably requires involvement of your core. Read more about Doing Shadow Work in Water to Improve Technique and Strength of Movement Patterns

 

A Simple Shoulder Mobility Exercise Routine

You can do this routine anywhere; the benefit of doing it in a pool is the bit of resistance that your arms have to move through for parts of this routine, which promotes improved strength and is a good reminder to focus on taking your arms through controlled quality movement. Read more about A Simple Shoulder Mobility Exercise Routine

 

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