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Exercises for Mobility and Functional Strength

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

 

Mobility Routine to Treat Wrist Pain and Stiffness

When circumstances don't allow you to get down on the ground to work on wrist mobility, you can do many simple mobility exercises to improve your wrist health and strength while leaning against a wall. Read more about Mobility Routine to Treat Wrist Pain and Stiffness

 

Posterior and Anterior Pelvic Tilt for Improved Core Strength

Learning to hold the pelvis and lower back in posterior and anterior pelvic tilt positions is highly beneficial to improving core strength.

You can hold posterior and anterior pelvic tilt positions while lying prone, while on all fours, and while in plank position. Read more about Posterior and Anterior Pelvic Tilt for Improved Core Strength

 

Seated Pike Pulses for Hip Flexor and Core Strength

Excellent for developing hip flexor strength, seated pike pulses are done while seated, legs together and straight out in front on the ground, toes pointed, hands on either side of of the ground beside your legs for support, and then lifting your feet off the ground and pulsing up and down to whatever degree you can. Read more about Seated Pike Pulses for Hip Flexor and Core Strength

 

Arch and Hollow for Core Strength

Arch and Hollow holds are stapes in the gymnastics world, both highly effective for improving functional core strength and spinal mobility.

For Arch, start prone and lift your legs and arms off the ground at the same time. Squeeze your buttocks and try to keep the front of your thighs off the ground. Strive to keep your scapulae contracted toward one another as you keep your arms and head off the ground. Read more about Arch and Hollow for Core Strength

 

Straight Leg Raises for Core and Hip Flexor Strength

Lying supine with your buttocks resting on the backs of your hands, keep your legs straight and together with toes pointed, and raise them up toward your head, then lower them back toward the ground in a controlled manner but try not to let them touch the ground. Work your way up to ten repetitions per set. Read more about Straight Leg Raises for Core and Hip Flexor Strength

 

A Simple Spinal Mobility Routine

This is a simple spinal mobility routine that is effective for warming up all of the tissues in and around your spine. I would suggest following this or a similar routine before doing any other type of exercise to reduce risk of sprains and strains throughout the back. Read more about A Simple Spinal Mobility 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

 

How to Use a Yoga Swing to Stretch Your Spinal Column, Hips, and Surrounding Tissues

Please turn your volume up to enable accompanying audio for this video.

A yoga swing is a wonderfully diverse tool for improving mobility. They are readily available at online yoga supply stores, as well as retailers like Amazon. I purchased mine here:

Yoga Swing Read more about How to Use a Yoga Swing to Stretch Your Spinal Column, Hips, and Surrounding Tissues

 

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