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Exercises for Mobility and Functional Strength

A Highly Functional Way to Lengthen Your Hamstrings

Posted by Dr. Ben Kim on Jan 15, 2020
Exercises for Mobility and Functional Strength
Knee Mobility Exercises

This is one of my favourite ways of lengthening the hamstrings. It’s somewhat of a blend between a back kick and a side kick in TaeKwonDo.

Keeping your hamstrings at a healthy length allows for optimal mobility through your lower back, pelvis, and knees. Read more about A Highly Functional Way to Lengthen Your Hamstrings

 

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

Posted by Dr. Ben Kim on Jan 08, 2020
Healthy For Tennis
Exercises for Mobility and Functional Strength
Knee Mobility Exercises

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

 

Mobility Exercises You Can Do In Bed

Posted by Dr. Ben Kim on Dec 18, 2019
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

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

 

Hip Mobility Exercises

Posted by Dr. Ben Kim on Dec 09, 2019
Exercises for Mobility and Functional Strength
Hip Mobility Exercises

Active Hamstring Stretch / Knee Extension:

Standing Hip Circles:

Swivel Hips:

Sole Frog Stretch: Read more about Hip Mobility Exercises

 

Gentle Rolling and Deck Squats to Improve Spinal Mobility, Core Strength, and Balance

Posted by Dr. Ben Kim on Dec 07, 2019
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

If your circumstances are such that tumbling on foam flooring isn't possible, I would suggest making use of a mattress or even a stack of gym mats that gives you about 6 to 8 inches of stable cushioning. Read more about Gentle Rolling and Deck Squats to Improve Spinal Mobility, Core Strength, and Balance

 

Indian Club Exercises for Improved Shoulder and Spinal Mobility

Posted by Dr. Ben Kim on Jul 30, 2019
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

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

 

Suggestions for a Home Gym

Posted by Dr. Ben Kim on Jul 18, 2019
Natural Health Solutions
Exercises for Mobility and Functional Strength

Update on November 20, 2019:

Portable massage guns have gone through an incredible evolution of development since I made this video a couple of years ago. Today, you can purchase a lighter, more powerful, and far more quiet device with several attachment heads for less than the cost of putting together the parts noted above. For an unboxing video of such a massage gun and relevant links, please visit: Read more about Suggestions for a Home Gym

 

Most Helpful Movements for Common Shoulder Issues

Posted by Dr. Ben Kim on Jun 14, 2019
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

This is a look at a series of helpful exercises for those who have rotator cuff issues. Most mild to moderate cases of bursitis, adhesive capsulitis, and various forms of impingement can be overcome by improving shoulder and spinal mobility using the exercises shown here.

It's always prudent to consult with your own health care providers before trying any program of care. Read more about Most Helpful Movements for Common Shoulder Issues

 

A Simple Technique to Open Up Stiff Hips

Posted by Dr. Ben Kim on May 17, 2019
Exercises for Mobility and Functional Strength
Hip Mobility Exercises

Updated on May 17, 2019

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

 

A Simple Routine to Improve Balance and Ankle Mobility

Posted by Dr. Ben Kim on Feb 11, 2019
Exercises for Mobility and Functional Strength
Ankle Mobility Exercises

To build upon the ankle plantar flexion stretch that I shared earlier, here is a short routine of 3 mobility exericses that I enjoy doing to improve ankle mobility:

Ankle Raises While on Balls of Feet:

Ankle raises are excellent for strengthening your calf muscles and Achilles tendon, and for warming up all of the soft tissues that surround your ankle joints. Ankle raises are also helpful for developing balance and proprioception. Read more about A Simple Routine to Improve Balance and Ankle Mobility

 

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