What follows are what I would call high value mobility exercises - movements that yield immense physical health benefits per second of time and calorie of energy invested.
Please note that you should feel free to modify such exercises to suit your circumstances. For example, if you can't be on all fours to mobilize your wrists, you can do the same movements standing with your hands against a wall. Read more
Here, I am using a makeshift back strap anchored to stall bars to work on spinal extension.
If you don't have access to these tools, you can use a gym ball for the initial passive stretch, or even a large ottoman or workout bench.
For the active extension exercises, you can use a back extension machine at a local gym or have a friend anchor your legs to a stable surface while your upper body hinges over it. Read more
This is a highly effective mobility exercise to improve rotation through the lumbar and lower thoracic spinal regions.
Begin face down on a comfortable surface. Raise your right leg behind you and try to touch the ground to your left with your right foot - you can use your arms for balance and support as you do this. Repeat with your left foot, then alternate for several repetitions. Read more
This video demonstrates a series of strengthening exercises for your gluteus medius and gluteus minimus muscles - these muscles lie on the outside of your hips and serve to stabilize your pelvis as you're standing or moving on your feet. Read more
This video demonstrates some movement patterns that you can do with a long stick or dowel.
Using a stick to take your shoulders through these and other movements can help you identify and work through restrictions in joint mobility. Read more
Plyometric jumps are typically used to improve explosive strength.
I find they are excellent for improving balance and the ability to sit in a deep squat, which is helpful for hip and ankle mobility.
Let the focus be landing softly with balance - you should make first contact with the balls of your feet and end with your heels in contact with your landing surface. Aim to maintain your balance in a deep squat for several seconds upon landing. Read more
As a child, I was fascinated with the world of ninjas. Naturally, I spent lots of time practicing various martial arts and tumbling maneuvers in and around our home. One night, I ended a particularly aggressive tumbling maneuver with a sweeping roundhouse kick that ended with my right foot accidentally shattering a glass of water. Read more
