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Exercises for Mobility and Functional Strength

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

 

Mobility Exercise Progressions for Upper Body Mobility, Including Hanging and Swinging Drills

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

Day 4: Upper Body Mobility, Including Hanging and Swinging

German Arm Swings:

Chinese Arm Circles:

Band Exercises:

Supine Arm Circles: Read more

 

Mobility Exercise Progressions for Lower Body Strength

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

Day 3: Lower Body Strength

Squats:

Supported Single Leg Squats:

Cruciate Ligament Squats:

Medial Ligament Squats: Read more

 

Mobility Exercise Progressions for the Spine

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

Day 2: Mobility of the Spine and Core Strength

Cow-Cat:

Spinal Skipping Rope:

Rocking Cobra:

Unilateral Modified Bridge: Read more

 

Mobility Exercise Progressions for the Lower Extremities and Hips

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

DAY 1: Mobility of Lower Extremities and Hips

Ankle Raises:

Ankle Plantar Flexion Stretch:

Squatted Seiza:

Ankle Dorsiflexion: Read more

 

Mobility Exercise Progressions

Posted by Dr. Ben Kim on Sep 05, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

Before taking your body through mobility exercises, I think it's helpful to foam roll all of your major muscle groups. If you can use a specific foam rolling routine to follow, please feel free to have a look at the basic regimen that I do daily:

Foam Rolling Routine Read more

 

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