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 about Seated Pike Pulses for Hip Flexor and Core Strength
Arch and Hollow holds are stapes in the gymnastics world, both highly effective for improving functional core strength and spinal mobility.
For Arch, start prone and lift your legs and arms off the ground at the same time. Squeeze your buttocks and try to keep the front of your thighs off the ground. Strive to keep your scapulae contracted toward one another as you keep your arms and head off the ground. Read more about Arch and Hollow for Core Strength
Lying supine with your buttocks resting on the backs of your hands, keep your legs straight and together with toes pointed, and raise them up toward your head, then lower them back toward the ground in a controlled manner but try not to let them touch the ground. Work your way up to ten repetitions per set. Read more about Straight Leg Raises for Core and Hip Flexor Strength
This is a simple spinal mobility routine that is effective for warming up all of the tissues in and around your spine. I would suggest following this or a similar routine before doing any other type of exercise to reduce risk of sprains and strains throughout the back. Read more about A Simple Spinal Mobility Routine
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 about An Introduction to 90/90 Hip Mobility Exercises
The contents of this website are the opinions of Dr. Ben Kim unless otherwise noted. The information on this website is not intended as personalized medical advice and is not intended to replace the relationship that you have with your primary care provider. Any decisions you make with regard to your daily choices and medical treatments should be made with the help of a qualified health care provider.