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Exercises for Mobility and Functional Strength

How to Lengthen Your Hip Flexors for Optimal Hip and Back Health

This is a look at how to lengthen hip flexors - keeping hip flexors at an optimal length allows for optimal hip mobility, and in those with a history of tight hip flexors, stretching them often leads to improvement in back health. Read more

 

8-Minute Hip Care Routine

This is a follow along hip care routine.

Begin seated on a comfortable surface with your legs extended in front of you. Read more

 

7-Minute Full Body Mobility Routine

This is a full body mobility routine that can be done while standing and without any equipment.

If longevity and functional strength are priorities, you want to focus on mobility of your joints above all else.   Read more

 

3-Minute Daily Routine For Healthy Shoulders

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

 

3 Fundamental Exercises for Functional Core Strength

To develop core strength via forearm plank pose, press your elbows strongly into the ground to keep your shoulder blades separated (protracted), keep your head neutral (not extended up), and try to maintain a straight line through your shoulders, hips, and ankles. Read more

 

This Stretch Is Essential For Optimal Spinal and Shoulder Mobility

I find that many people are extremely tight through the side of their torso, which limits overall spinal and shoulder mobility and increases risk of experiencing sprains and strains throughout the back.

To stretch the lats and obliques, hang from one arm and place the same side foot to the rear and opposite side of the body. Read more

 

Full Body Conditioning Drill That Improves Shoulder Function

If you experience shoulder pain when you elevate your arms to your side or all the way overhead, this may be due to a tight shoulder capsule that is causing the round ball of your arm bone to ride too high in your shoulder socket.

Often, the range that is most restricted is internal rotation of the shoulder joint. Read more

 

A Highly Functional Way to Lengthen Your Hamstrings

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

 

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

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

 

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

 

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