Alternating between Cobra pose and a kneeling tuck is an excellent way to improve mobility through your spine and shoulders.
When in Cobra pose, squeeze your buttocks and quads to keep your core strong, and focus on keeping your shoulders down and your shoulder blades squeezed toward one another. Cobra pose is highly effective for improving extension through the thoracic region of your spinal column. Read more
This is a nice complementary exercise to German Arm Swings when looking to improve shoulder mobility and strength. As you become comfortable with these Chinese Arm Circles while using a very light weight, you can gradually increase the amount of weight you use to further improve mobility and functional strength of your shoulders. Read more
Here's a simple technique from German gymnastics that is highly effective for improving mobility of the shoulder joints and scapulothoracic articulations. Read more
To build upon the prior video on strengthening exercises for knee pain and stiffness, here are three additional types of squats that are helpful in improving functional knee strength. I found a simple way to add audio to this video, so please be sure that your volume is on. Read more
A healthy back requires a mobile spine that is able to freely move in multiple directions, with flexion, extension, rotation, and lateral flexion being the major directions of normal range of motion.
Regular practice of the exercises in this video will promote healthy range of motion of your spine, as well as healthy tone of the soft tissues (ligaments, fascia, muscles, and tendons) that surround your spine. Read more
If you find that you can't take your hips through the exercises found in my exercise routine for hip pain and stiffness, you might need to spend time improving internal rotation of your hip joints.
When internal rotation is limited due to a hypertonic ligamentous capsule, the head of the femur doesn't have the necessary freedom to optimally swivel within the acetabular fossa of the pelvis, which limits all other ranges of motion of the hip, including flexion, extension, external rotation, abduction, adduction, and circumduction.
This progression of stretches to improve internal rotation of the hip joints is similar to the sleeper stretch that one can use to improve internal rotation and overall function of the shoulder joints. Read more
