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Mobility Exercises

Reunion Between Christian the Lion and John Rendall and Anthony 'Ace' Bourke

If you haven't yet come across the following video that captures the reunion between Christian the lion and his adoptive parents, John Rendall and Ace Bourke, I encourage you to have a look here:

 

Scapular Mobility Exercises

If you have shoulder pain and stiffness while using your arms overhead, I encourage you to add scapular mobility exercises to your self care routine, as optimal movement of your shoulder blades along the posterior surface of your ribcage is vital to ensuring proper biomechanics of your shoulder joints when your arms are raised overhead.

If you're new to scapular mobility exercises, I would start with the Cow-Cat drill found here: Read more

 

Hanging Exercises to Improve Shoulder and Spinal Mobility

Hanging from an object overhead is one of the most effective ways of maintaining and improving shoulder and spinal mobility.

Be sure that you are warmed up before engaging in hanging exercises - ideally, you want to take your shoulders and spine through a solid warm-up and even work up a bit of perspiration to ensure that your tissues are well perfused with blood to prevent injury. Read more

 

Lat and Hamstring Stretch Using Stall Bars

Begin with your heels on the ground and the balls of your feet against the lowest rung of your stall bars, or if you don't have stall bars but have a secure object to anchor your hands to, you can have the balls of your feet pressed up against the wall with your heels on the ground. Read more

 

A Closer Look at Stick Mobility Exercises

This video demonstrates some movement patterns that you can do with a long stick or dowel. I shot this video indoors with hope that closer positioning to my tripod allows for easier viewing of these movements.

Using a stick to take your shoulders through these and other movements can help you identify and work through restrictions in shoulder, trunk, and hip mobility. Read more

 

10 High Value Mobility Exercises

What follows are what I would call high value mobility exercises - movements that yield immense physical health benefits per second of time and calorie of energy invested.

Please note that you should feel free to modify such exercises to suit your circumstances. For example, if you can't be on all fours to mobilize your wrists, you can do the same movements standing with your hands against a wall. Read more

 

Exercise to Improve Mobility Through Your Neck and Upper Back

If you're comfortable with general neck exercises that you can do while sitting or standing, but feel that there is sufficient room for improvement with mobility through your neck and upper spine, you might find this exercise helpful. Read more

 

Exercises to Improve Spinal Extension and Core Strength

Here, I am using a makeshift back strap anchored to stall bars to work on spinal extension.

If you don't have access to these tools, you can use a gym ball for the initial passive stretch, or even a large ottoman or workout bench.

For the active extension exercises, you can use a back extension machine at a local gym or have a friend anchor your legs to a stable surface while your upper body hinges over it. Read more

 

Lumbar Mobility Exercise

This is a highly effective mobility exercise to improve rotation through the lumbar and lower thoracic spinal regions.

Begin face down on a comfortable surface. Raise your right leg behind you and try to touch the ground to your left with your right foot - you can use your arms for balance and support as you do this. Repeat with your left foot, then alternate for several repetitions. Read more

 

Stick Mobility Exercises

This video demonstrates some movement patterns that you can do with a long stick or dowel.

Using a stick to take your shoulders through these and other movements can help you identify and work through restrictions in joint mobility. Read more

 

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