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Exercises for Mobility and Functional Strength

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

 

Mobility Exercises You Can Do In Bed

This is a mobility exercise routine that most can comfortably do while in bed.

Begin with ankle circles while supine, clockwise and counter-clockwise. Follow this up by alternating between plantar flexion and dorsiflexion. Read more about Mobility Exercises You Can Do In Bed

 

A Collection of Band Exercises to Improve Shoulder Mobility and Stability

This post offers a collection of my favourite band exercises for improving shoulder mobility and stability.

If you've dislocated a shoulder in the past, please be conservative with any exercises you try, and after clearing things with your physician, you might start with those that have your arms no higher than chest level. Over time, as your shoulders feel stronger and more mobile, you can gradually work your arms overhead. Read more about A Collection of Band Exercises to Improve Shoulder Mobility and Stability

 

To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

For those looking to overcome chronic back pain and stiffness, it's helpful to alternate between core-strengthening and spinal mobility exercises. This video provides examples of how to alternate between variations of these two types of exercises.

For more ideas on core-strengthening exercises, please see:

Core-Strengthening Exercises Read more about To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

 

Foam Rolling Routine

How to Foam Roll Your Lower Legs - Gastrocnemius, Soleus, Flexor Hallucis Longus, Tibialis Anterior, Peroneus Longus, Brevis, and Tertius, and Soles of Feet:

Read more about Foam Rolling Routine>
 

An Introduction to 90/90 Hip Mobility Exercises

90/90 hip mobility work is highly effective for improving functional range of motion of your hip joints.

Before beginning 90/90 work, I suggest warming up your spine, particularly your lower spine, as sitting in the 90/90 position can put some strain on your spine and surrounding soft tissues, and thoroughly warming up your back will decrease risk of straining muscles and ligaments in and around your spine. Read more about An Introduction to 90/90 Hip Mobility Exercises

 

Standing Push-ups Using Gym Rings for Upper Body Mobility and Core Strength

If doing full body weight dips or push-ups close to the ground aren't possible for your current circumstances but you are still curious about using gym rings to improve your upper body and core strength, you can do modified push-ups on your rings as you are leaning slightly forward. Read more about Standing Push-ups Using Gym Rings for Upper Body Mobility and Core Strength

 

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

 

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