You are here

Home

Mobility Exercises

10 High Value Mobility Exercises

Posted by Dr. Ben Kim on Dec 20, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

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

Posted by Dr. Ben Kim on Dec 08, 2016
Exercises for Mobility and Functional Strength
Neck Mobility Exercises

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

Posted by Dr. Ben Kim on Nov 16, 2016
Exercises for Mobility and Functional Strength
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

Posted by Dr. Ben Kim on Nov 14, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

Posted by Dr. Ben Kim on Nov 02, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

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

 

Plyometric Jumps for Improving Balance and Hip and Ankle Mobility

Posted by Dr. Ben Kim on Nov 02, 2016
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

Plyometric jumps are typically used to improve explosive strength.

I find they are excellent for improving balance and the ability to sit in a deep squat, which is helpful for hip and ankle mobility.

Let the focus be landing softly with balance - you should make first contact with the balls of your feet and end with your heels in contact with your landing surface. Aim to maintain your balance in a deep squat for several seconds upon landing. Read more

 

Hanging and Swinging Exercises for Improved Shoulder and Spinal Mobility

Posted by Dr. Ben Kim on Oct 26, 2016
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Mobility Exercise Progressions

For some suggestions on how to set up a simple workout area at home, please feel free to view: Read more

 

Unilateral Modified Bridge to Improve Spinal Extension

Posted by Dr. Ben Kim on Oct 17, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

This is an excellent exercise for improving extension through the spine. Insufficient extension is a common root issue for those who experience chronic back stiffness and recurrent pulls throughout the back.

Start on your back with your knees bent and your feet flat on the ground. Read more

 

German Hang for Shoulder Extension and Arm Strength

Posted by Dr. Ben Kim on Sep 26, 2016
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

The German Hang is excellent for improving shoulder extension and strength through the arms, including grip strength. Read more

 

Around the World

Posted by Dr. Ben Kim on Sep 26, 2016
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

Often used in gymnastics, Around the World is an effective way of improving spinal mobility and hamstring flexibility.

Each time you bend down to your side or straight forward, when you reach the end of your natural range, gently bounce two or three times to induce a little more downward movement. Read more

 

Pages

 
 

Join more than 80,000 readers worldwide who receive Dr. Ben Kim's newsletter

Receive simple suggestions to improve your health and mobility, plus alerts on specials and giveaways at our catalogue.

Highest Rated

Most Recent