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Mobility Exercises

Foam Rolling Routine

How to Foam Roll Your Lower Legs - Gastrocnemius, Soleus, Flexor Hallucis Longus, Tibialis Anterior, Peroneus Longus, Brevis, and Tertius, and Soles of Feet:

 

Standing Push-ups Using Gym Rings for Upper Body Mobility and Core Strength

If doing full body weight dips or push-ups close to the ground aren't possible for your current circumstances but you are still curious about using gym rings to improve your upper body and core strength, you can do modified push-ups on your rings as you are leaning slightly forward. Read more

 

Push-Up Progressions Using Gymnastics Rings

Doing push-ups with gymnastics rings is a challenging way to improve upper body strength while simultaneously improve core strength and balance.

Begin in a modified push-up position with your knees on the ground and your hands on gym rings.

At the top of the push-up position, with your arms straight, elbows locked, supinate your forearms, then allow your forearms to return to a natural position and lower yourself down to do a push-up. Read more

 

A Simple Mobility Routine

This is a simple full body mobility routine that you can do anywhere.

Begin by rolling your shoulders in small circles to warm up your scapulae.

Move to arm circles, forward and backward, to warm up your shoulder joints - aim to keep your trunk facing forward.

Take your neck through flexion, extension, right and left rotation, right and left lateral flexion, then slow full circles clockwise and counter-clockwise. Read more

 

Shoulder Dislocates to Improve Shoulder Mobility

This is a simple and highly effective shoulder mobility exercise that you can do anywhere.

Lie prone on a comfortable surface and begin with a towel or scarf outstretched above your head - you want to keep your elbows locked out, and maintain enough tension on the towel or scarf to keep it taut. Read more

 

Doing Shadow Work in Water to Improve Technique and Strength of Movement Patterns

If you take your body through specific movement patterns on a regular basis and can benefit from improving strength and technique of said patterns, you might consider doing some training while partially submerged in water.

The resistance that water provides allows for functional strength-building, and also encourages focus on quality of movement that invariably requires involvement of your core. Read more

 

A Simple Shoulder Mobility Exercise Routine

You can do this routine anywhere; the benefit of doing it in a pool is the bit of resistance that your arms have to move through for parts of this routine, which promotes improved strength and is a good reminder to focus on taking your arms through controlled quality movement. Read more

 

Shoulder Exercise to Prevent Impingement and Improve Shoulder Flexion

If you have access to gymnastics rings, another suspension training system like TRX, or even a stable overhead bar, you can lean into it with your hands while your arms are straight overhead, and gently induce flexion through your shoulder joints. Read more

 

Simple Exercises to Improve Your Balance

To begin, stand on one leg at a time and try to maintain your balance for as long as you comfortably can, first with your eyes open, and then with your eyes closed. Read more

 

Technical Stand-Up Progressions

One of the first things that is taught in Brazilian Jiu Jitsu (BJJ) is how to stand up efficiently while protecting oneself against a malevolent force.

Called the Technical Stand Up, the idea is to get back on your feet while retreating and remaining physically balanced and ready to defend yourself.

There are a few simple progressions that make learning the Technical Stand Up relatively straight forward. Read more

 

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