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Mobility Exercises

Controlled Articular Rotations While Standing

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

 

Negative Body Levers to Develop 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

 

An Introduction to 90/90 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

 

Juggling and Balance 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

 

The world responds really well to those who take responsibility and give away credit. - Seth Godin

Many thanks to Tom Bilyeu and Seth Godin for this inspiring conversation.

As Seth says, "the world doesn’t respond well to hustlers; (people) don't like being hustled. The world responds really well to people who take responsibility and give away credit."

For more of Seth's thoughts on conscious living, you can visit:

Seth's Blog Read more

 

How to Liberate Your Shoulders by Stretching Your Lats and Posterior Shoulder Region

Here are some variations on how to lengthen your lats and posterior shoulder region, thereby optimizing your shoulder mobility. Read more

 

How to Improve Tissue Health Around the Elbow Region

This is a brief look at how to use a dowel, massage ball, or flexbar to strip adhesions in the tissues surrounding the elbow region - this tends to be especially needed by those who do a lot of straight arm work where the muscles and ligaments that feed into the elbow region are regularly engaged. Read more

 

A Simple Way to Improve Spinal Rotation

This is a simple way to improve spinal rotation through the thoracic and lumbar spine. When rotating to each side, be sure to allow the feet to move and pivot naturally so as to avoid putting unnecessary pressure on the knees, ankles, and hips. Read more

 

Dr. Kai-Fu Lee on the Future of Artificial Intelligence and 10 Jobs Safe From Displacement by Automation

According to Dr. Kai-Fu Lee, the nature of artificial intelligence is such that it will not be able to do the following:

  • Accomplish complex work that requires precise hand-eye coordination.

  • Create, conceptualize, or manage complex strategic planning.

 

Rotator Cuff Stretch to Prevent Impingement, Bursitis, Frozen Shoulder, Thoracic Outlet Syndrome

This is arguably one of the most helpful stretches you can do to keep your shoulders healthy for overhead activity. Read more

 

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