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Exercises for Mobility and Functional Strength

A Simple Routine to Improve Balance and Ankle Mobility

Posted by Dr. Ben Kim on Feb 11, 2019
Exercises for Mobility and Functional Strength
Ankle Mobility Exercises

To build upon the ankle plantar flexion stretch that I shared earlier, here is a short routine of 3 mobility exericses that I enjoy doing to improve ankle mobility:

Ankle Raises While on Balls of Feet:

Ankle raises are excellent for strengthening your calf muscles and Achilles tendon, and for warming up all of the soft tissues that surround your ankle joints. Ankle raises are also helpful for developing balance and proprioception. Read more

 

Basic Plank Core Exercises Using an Exercise Ball

Posted by Dr. Ben Kim on Feb 08, 2019
Exercises for Mobility and Functional Strength
Core Strength

For more mobility videos, please visit our YouTube channel:

https://www.youtube.com/drbenkim Read more

 

A Simple Way to Improve Shoulder and Back Mobility

Posted by Dr. Ben Kim on Oct 25, 2018
Healthy For Tennis
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

To improve shoulder and upper back mobility, lie face-up with your head slightly off the end of a bed and let your arms hang freely above your head.

Once you’re comfortable in this position, slowly take your arms through a small arc as though you are making a snow angel - you can do this several times to warm up your shoulder joints. Read more

 

Protect Your Back By Lengthening Your Hamstrings

Posted by Dr. Ben Kim on Sep 27, 2018
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

Short hamstrings and even short calves can contribute to intermittent back pain and stiffness, as a shortened posterior chain creates a constant downward pull on the pelvis, predisposing the tissues that surround the spine to sprains and strains.

With most of us sitting for many hours each day with our posterior chain contracted, it's highly worthwhile to stretch the hamstrings and calves on a daily basis. Read more

 

For Foot Pain and Stiffness

Posted by Dr. Ben Kim on Sep 25, 2018
Exercises for Mobility and Functional Strength

In sharing a recent post on what to do for stiff hands, several readers asked for suggestions for foot pain and stiffness. I shared a short video on foot and toe exercises last week, which is re-posted below. Also embedded below is a video that demonstrates how another person can mobilize your feet. I hope these resources are helpful. Read more

 

Juggling and Balance Exercises

Posted by Dr. Ben Kim on Aug 21, 2018
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

Here are some other balance exercises from our YouTube video library:

Variations of squats:
https://youtu.be/ISSnfN9Eulc

Purposeful movement for balance:
https://youtu.be/6DrRRS1H7UI

Deep squat for balance:
https://youtu.be/_r8i_T5Dr1M Read more

 

Hand Grip Strength - One of the Best Indicators of Health-Related Quality of Life in Old Age

Posted by Dr. Ben Kim on Aug 09, 2018
Exercises for Mobility and Functional Strength
Elbow & Wrist Mobility Exercises

Over the past year, I've noticed an increasing stream of studies that point to hand grip strength as a strong indicator of health-related quality of life in old age. This aligns with mounting evidence that one of the best things we can do to preserve our health as we age is to develop and maintain muscle tissue and the physical strength that it affords. Read more

 

A Collection of Band Exercises to Improve Shoulder Mobility and Stability

Posted by Dr. Ben Kim on Feb 26, 2018
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

This post offers a collection of my favourite band exercises for improving shoulder mobility and stability.

If you've dislocated a shoulder in the past, please be conservative with any exercises you try, and after clearing things with your physician, you might start with those that have your arms no higher than chest level. Over time, as your shoulders feel stronger and more mobile, you can gradually work your arms overhead. Read more

 

To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

Posted by Dr. Ben Kim on Jan 09, 2018
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

For those looking to overcome chronic back pain and stiffness, it's helpful to alternate between core-strengthening and spinal mobility exercises. This video provides examples of how to alternate between variations of these two types of exercises.

For more ideas on core-strengthening exercises, please see:

Core-Strengthening Exercises Read more

 

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