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Exercises for Mobility and Functional Strength

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

 

Foam Rolling Routine

Posted by Dr. Ben Kim on Nov 21, 2017
Exercises for Mobility and Functional Strength
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Foam Rolling

How to Foam Roll Your Lower Legs - Gastrocnemius, Soleus, Flexor Hallucis Longus, Tibialis Anterior, Peroneus Longus, Brevis, and Tertius, and Soles of Feet:

 

An Introduction to 90/90 Hip Mobility Exercises

Posted by Dr. Ben Kim on Nov 02, 2017
Exercises for Mobility and Functional Strength
Hip Mobility Exercises

90/90 hip mobility work is highly effective for improving functional range of motion of your hip joints.

Before beginning 90/90 work, I suggest warming up your spine, particularly your lower spine, as sitting in the 90/90 position can put some strain on your spine and surrounding soft tissues, and thoroughly warming up your back will decrease risk of straining muscles and ligaments in and around your spine. Read more

 

Standing Push-ups Using Gym Rings for Upper Body Mobility and Core Strength

Posted by Dr. Ben Kim on Nov 01, 2017
Exercises for Mobility and Functional Strength
Core Strength

If doing full body weight dips or push-ups close to the ground aren't possible for your current circumstances but you are still curious about using gym rings to improve your upper body and core strength, you can do modified push-ups on your rings as you are leaning slightly forward. Read more

 

Archer Push-Ups Using Gym Rings to Develop Upper Body and Core Strength

Posted by Dr. Ben Kim on Oct 31, 2017
Exercises for Mobility and Functional Strength
Core Strength

These are called Archer push-ups whereby you lower your upper body beside one arm while straightening your other arm out to the side.

You can begin on your knees, and once you’ve built up strength and confidence with this exercise, you can try it in a full push-up position.

Archer push-ups can also be done with your hands on the floor and without the use of gym rings. Read more

 

Push-Up Progressions Using Gymnastics Rings

Posted by Dr. Ben Kim on Oct 31, 2017
Exercises for Mobility and Functional Strength
Core Strength

Doing push-ups with gymnastics rings is a challenging way to improve upper body strength while simultaneously improve core strength and balance.

Begin in a modified push-up position with your knees on the ground and your hands on gym rings.

At the top of the push-up position, with your arms straight, elbows locked, supinate your forearms, then allow your forearms to return to a natural position and lower yourself down to do a push-up. Read more

 

Negative Body Levers to Develop Core Strength

Posted by Dr. Ben Kim on Oct 23, 2017
Exercises for Mobility and Functional Strength
Core Strength

If you feel comfortable with basic plank poses, side twists, arches, and crunches, to further develop functional core strength, you can add negative body levers to your training routine.

You'll need a comfortable surface to lie back on - a yoga mat or gym mats work well - as well as a strong anchor point that you can secure your hands on behind your head. Read more

 

A Simple Mobility Routine

Posted by Dr. Ben Kim on Oct 18, 2017
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

This is a simple full body mobility routine that you can do anywhere.

Begin by rolling your shoulders in small circles to warm up your scapulae.

Move to arm circles, forward and backward, to warm up your shoulder joints - aim to keep your trunk facing forward.

Take your neck through flexion, extension, right and left rotation, right and left lateral flexion, then slow full circles clockwise and counter-clockwise. Read more

 

Shoulder Dislocates to Improve Shoulder Mobility

Posted by Dr. Ben Kim on Oct 10, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

This is a simple and highly effective shoulder mobility exercise that you can do anywhere.

Lie prone on a comfortable surface and begin with a towel or scarf outstretched above your head - you want to keep your elbows locked out, and maintain enough tension on the towel or scarf to keep it taut. Read more

 

Controlled Articular Rotations While Standing

Posted by Dr. Ben Kim on Oct 10, 2017
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

Controlled Articular Rotations (CARs) are a staple of Functional Range Conditioning, a system of improving human mobility taught by Dr. Andreo Spina.

For those who have trouble getting to the ground to exercise, this video provides a look at some CARs that one can do while standing.

As you should do with all exercises, please be mindful of breathing regularly and deeply as you do CARs. You can linger in areas where you feel some stickiness. Read more

 

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