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Exercises for Mobility and Functional Strength

Shoulder Exercise to Prevent Impingement and Improve Shoulder Flexion

Posted by Dr. Ben Kim on Sep 18, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

If you have access to gymnastics rings, another suspension training system like TRX, or even a stable overhead bar, you can lean into it with your hands while your arms are straight overhead, and gently induce flexion through your shoulder joints. Read more

 

Simple Exercises to Improve Your Balance

Posted by Dr. Ben Kim on Sep 11, 2017
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

To begin, stand on one leg at a time and try to maintain your balance for as long as you comfortably can, first with your eyes open, and then with your eyes closed. Read more

 

Technical Stand-Up Progressions

Posted by Dr. Ben Kim on Sep 03, 2017
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

One of the first things that is taught in Brazilian Jiu Jitsu (BJJ) is how to stand up efficiently while protecting oneself against a malevolent force.

Called the Technical Stand Up, the idea is to get back on your feet while retreating and remaining physically balanced and ready to defend yourself.

There are a few simple progressions that make learning the Technical Stand Up relatively straight forward. Read more

 

Gentle Bouncing Exercises for Lymphatic Health, Core Strength, and Better Balance

Posted by Dr. Ben Kim on Sep 01, 2017
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

Gently bouncing up and down while partially submerged under water is an excellent way of improving circulation throughout your body, maintaining muscle and bone strength, and promoting healthy circulation of lymph fluid through your lymphatic system - all are essential to supporting optimal immune system strength. Read more

 

How to Use a Yoga Swing to Stretch Your Spinal Column, Hips, and Surrounding Tissues

Posted by Dr. Ben Kim on Aug 08, 2017
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

Please turn your volume up to enable accompanying audio for this video.

A yoga swing is a wonderfully diverse tool for improving mobility. They are readily available at online yoga supply stores, as well as retailers like Amazon. I purchased mine here:

Yoga Swing Read more

 

Mobility Exercise to Release a Chronically Tight Shoulder

Posted by Dr. Ben Kim on May 11, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

One of the oft-overlooked elements of releasing a chronically tight shoulder is shortened muscles and tendons in the posterior shoulder region.

The specific tendons and muscles that tend to be short in those with chronic shoulder tightness and impingement are:

Infraspinatus
Teres minor
Posterior deltoid Read more

 

Mobility Exercises for Shoulder Impingement

Posted by Dr. Ben Kim on May 08, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

Start with arm circles. Ideally, you want to keep your shoulder blades (scapulae) squeezed together as you take your shoulders through small, controlled circles, forward and backward.

Proceed to Cow-Cat to mobilize your spine and scapulae. Alternate between flexion and extension of your spine, focusing on controlled movement throughout. Read more

 

Posterior and Anterior Pelvic Tilt for Improved Core Strength

Posted by Dr. Ben Kim on Mar 06, 2017
Exercises for Mobility and Functional Strength
Core Strength

Learning to hold the pelvis and lower back in posterior and anterior pelvic tilt positions is highly beneficial to improving core strength.

You can hold posterior and anterior pelvic tilt positions while lying prone, while on all fours, and while in plank position. Read more

 

Seated Pike Pulses for Hip Flexor and Core Strength

Posted by Dr. Ben Kim on Mar 06, 2017
Exercises for Mobility and Functional Strength
Core Strength

Excellent for developing hip flexor strength, seated pike pulses are done while seated, legs together and straight out in front on the ground, toes pointed, hands on either side of of the ground beside your legs for support, and then lifting your feet off the ground and pulsing up and down to whatever degree you can. Read more

 

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