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Exercises for Mobility and Functional Strength

Mobility Drill to Reverse Forward Slumping of Your Spine

Posted by Dr. Ben Kim on Aug 29, 2022
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

This is an excellent exercise for improving extension through your spine and reversing the effects of forward slumping of your spine.

Start on your back with your knees bent and your feet flat on the ground. Read more

 

Archer Push-Ups Using Gym Rings to Develop Upper Body and Core Strength

Posted by Dr. Ben Kim on Aug 26, 2022
Exercises for Mobility and Functional Strength
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

 

Two Simple Movements for a Strong and Healthy Back

Posted by Dr. Ben Kim on Aug 14, 2022
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

While developing and maintaining good core strength is extremely helpful to protecting the spine and surrounding tissues against injury, it's equally important to work at improving usable strength of the trunk toward its end ranges. Read more

 

3-Minute Daily Routine For Healthy Shoulders

Posted by Dr. Ben Kim on Aug 13, 2022
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

This is a simple 3-minute routine that I do twice daily to keep my shoulders optimally functional.

Start with your hands overlapped behind your back as high as you can comfortably place them. Gently roll back onto your bed or another comfortable surface. Repeat 5-10 times. Read more

 

How to Get More Out of Pushing Exercises

Posted by Dr. Ben Kim on Jul 25, 2022
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

When doing pushing exercises like push-ups or dips, you can improve shoulder health and function by taking your upper body as low as possible during each repetition. When doing this with push-ups, you can use stable yoga blocks or parallette bars at varying heights to allow for greater range of motion and development of end-range strength. Read more

 

Integrating Lower Body, Core, and Upper Body Strength

Posted by Dr. Ben Kim on Jul 20, 2022
Exercises for Mobility and Functional Strength
Core Strength

To integrate lower body, core, and upper body strength, I like doing various jerks and presses with a kettlebell. If you don't have a kettlebell or dumbbell, you can use anything that you can comfortably hold in one hand like a can of soup. Read more

 

Modified Front Lunge Squat for Healthier & Stronger Knees

Posted by Dr. Ben Kim on Jul 11, 2022
Exercises for Mobility and Functional Strength
Knee Mobility Exercises

For healthier knees, it's often helpful to do lunge squats where you take the front knee out beyond the plane of the same-side foot. The idea is to increase end-range strength, which promotes healthy blood circulation through the ligaments in and around the knees. Read more

 

Hip Mobility Exercises

Posted by Dr. Ben Kim on Apr 05, 2022
Exercises for Mobility and Functional Strength
Hip Mobility Exercises

Active Hamstring Stretch / Knee Extension:

Standing Hip Circles:

Swivel Hips:

Sole Frog Stretch: Read more

 

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