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Exercises for Mobility and Functional Strength

Stick Mobility Exercises

Posted by Dr. Ben Kim on Nov 02, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

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 for Improving Balance and Hip and Ankle Mobility

Posted by Dr. Ben Kim on Nov 02, 2016
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

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

 

Hanging and Swinging Exercises for Improved Shoulder and Spinal Mobility

Posted by Dr. Ben Kim on Oct 26, 2016
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Mobility Exercise Progressions

For some suggestions on how to set up a simple workout area at home, please feel free to view: Read more

 

Unilateral Modified Bridge to Improve Spinal Extension

Posted by Dr. Ben Kim on Oct 17, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

This is an excellent exercise for improving extension through the spine. Insufficient extension is a common root issue for those who experience chronic back stiffness and recurrent pulls throughout the back.

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

 

German Hang for Shoulder Extension and Arm Strength

Posted by Dr. Ben Kim on Sep 26, 2016
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

The German Hang is excellent for improving shoulder extension and strength through the arms, including grip strength. Read more

 

Around the World

Posted by Dr. Ben Kim on Sep 26, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

Often used in gymnastics, Around the World is an effective way of improving spinal mobility and hamstring flexibility.

Each time you bend down to your side or straight forward, when you reach the end of your natural range, gently bounce two or three times to induce a little more downward movement. Read more

 

How to Work on the Transition from Pull-up to Dip during a Strict Muscle-Up

Posted by Dr. Ben Kim on Sep 26, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

In learning how to do a strict muscle-up (pull-up to dip and back down), for many, including myself, the most challenging part is transitioning from the top of the pull-up phase to the starting position of a dip.

This is the most effective way that I have found to work on learning the mechanics and developing the strength needed to smoothly transition from pull-up to dip during a strict muscle-up. Read more

 

Ankle Dorsiflexion - Essential for Optimal Balance and Proprioception

Posted by Dr. Ben Kim on Sep 19, 2016
Exercises for Mobility and Functional Strength
Ankle Mobility Exercises

Dorsiflexion describes flexing your ankle joint up toward your head - it's the opposite of plantar flexion, which is what your ankles do when you stand on your tip toes.

Your ankles dorsiflex with every step you take, be it while walking or running. Ankle dorsiflexion is what allows your toes to clear the ground as your back leg swings in front of you and your heel touches the ground to begin your next stride. Read more

 

Mobility Exercise Progressions for Upper Body Strength

Posted by Dr. Ben Kim on Sep 06, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

Day 6: Upper Body Strength

Leaning Rows:

Seated Dips:

Core-Centered Push-ups:

How to Develop Your False Grip for Ring Work: Read more

 

Mobility Exercise Progressions for Balance, Agility, and Core Strength

Posted by Dr. Ben Kim on Sep 06, 2016
Exercises for Mobility and Functional Strength
Core Strength

Day 5: Balance and Core Strength

Arch and Hollow:

Posterior and Anterior Pelvic Tilt:

Straight Leg Raises:

Forearm Plank Pose: Read more

 

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After 21 years, we made the difficult decision to bring our catalogue to a close. To stay connected with Dr. Kim's writings, please feel free to subscribe for free here: Dr. Ben Kim on Substack. Sending best wishes and thanks to all.