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Mobility Exercises

How to Stretch Out Tight Trap Muscles (Upper Shoulder & Lower Neck)

These are two stretches that are effective for stretching out chronically tight trapezius muscles.

Tight traps can be a cause of intermittent shoulder and neck pain, as well as limited back and neck mobility.

Be sure that your body is well warmed up before you do these stretches, and as always, err on the side of the conservative. Read more about How to Stretch Out Tight Trap Muscles (Upper Shoulder & Lower Neck)

 

All of this mixed up and baked in a beautiful pie.

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 about Juggling and Balance Exercises

 

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 about Hand Grip Strength - One of the Best Indicators of Health-Related Quality of Life in Old Age

 

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

 

Hanging Progressions and Brachiating Basics

If you are mobile and functionally strong enough to condition your shoulders and scapulae with hanging and swinging exercises, you might begin to work at the progressions in this video.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here: Read more about Hanging Progressions and Brachiating Basics

 

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

 

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 about 5 Simple Hamstring Exercises for Improved Knee and Hip Function

 

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

 

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 about Exercises for Shoulder Pain and Upper Back Stiffness

 

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