Exercises for Mobility and Functional Strength

Alternating between Cobra pose and a kneeling tuck is an excellent way to improve mobility through your spine and shoulders.

When in Cobra pose, squeeze your buttocks and quads to keep your core strong, and focus on keeping your shoulders down and your shoulder blades squeezed toward one another. Cobra pose is highly effective for improving extension through the thoracic region of your spinal column. Read more

This is a nice complementary exercise to German Arm Swings when looking to improve shoulder mobility and strength. As you become comfortable with these Chinese Arm Circles while using a very light weight, you can gradually increase the amount of weight you use to further improve mobility and functional strength of your shoulders. Read more

One of the keys to addressing knee pain and stiffness is to improve functional strength of the muscles that control knee extension and flexion.

This video demonstrates simple variations of the basic squat that are highly effective for improving functional strength of the knees.

The idea is to begin sitting on a stable surface, and to do the following squats:

1. Basic Squat on two feet. Read more