Mobility Exercises

A common risk factor for spraining an ankle is wearing high heels, especially when walking on uneven terrain. If you wear high heels or did in the past, your fore-foot and mid-foot regions can likely benefit from some simple mobilization work, which is best done by a willing partner.

This video presents a brief look at how to mobilize your toes, metatarsals, and the articulations between your metatarsals and row of cuneiforms, cuboid, and navicular bones. Read more about How to Mobilize Your Feet

To develop core strength via forearm plank pose, press your elbows strongly into the ground to keep your shoulder blades separated (protracted), keep your head neutral (not extended up), and try to maintain a straight line through your shoulders, hips, and ankles. Read more about 3 Fundamental Exercises for Functional Core Strength

If you experience tightness in your shoulder "shawl" muscles, you will likely benefit from this stretch, highly effective for lengthening your trapezius and levator scapulae muscles.

Please be sure to enable audio for guidance. If you have any questions, please feel free to leave them in the comments section below or you can always reach me at benkim@drbenkim.com. Read more about The Best Stretch for Tight Shoulder "Shawl" Muscles

If you have enough basic mobility and strength to try some simple tumbling, you might begin with shoulder rolls. You can do these from a kneeling start and try to finish in a balanced state on one foot and one knee. Be sure to tuck your chin toward your chest and roll on the back of your shoulder, not the back of your neck.

Once you feel comfortable doing a shoulder roll from a kneeling start, you can try from a standing start. Read more about Basic Tumbling - The Shoulder Roll