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Mobility Exercises

Negative Body Levers to Develop Core Strength

Posted by Dr. Ben Kim on Oct 23, 2017
Exercises for Mobility and Functional Strength
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 about Negative Body Levers to Develop Core Strength

 

A Simple Mobility Routine

Posted by Dr. Ben Kim on Oct 18, 2017
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

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 about A Simple Mobility Routine

 

Shoulder Dislocates to Improve Shoulder Mobility

Posted by Dr. Ben Kim on Oct 10, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

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 about Shoulder Dislocates to Improve Shoulder Mobility

 

Controlled Articular Rotations While Standing

Posted by Dr. Ben Kim on Oct 10, 2017
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

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 about Controlled Articular Rotations While Standing

 

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

Posted by Dr. Ben Kim on Sep 23, 2017
Exercises for Mobility and Functional Strength
Core Strength

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

 

A Simple Shoulder Mobility Exercise Routine

Posted by Dr. Ben Kim on Sep 21, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

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 about A Simple Shoulder Mobility Exercise Routine

 

Shoulder Exercise to Prevent Impingement and Improve Shoulder Flexion

Posted by Dr. Ben Kim on Sep 18, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

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 about Shoulder Exercise to Prevent Impingement and Improve Shoulder Flexion

 

Simple Exercises to Improve Your Balance

Posted by Dr. Ben Kim on Sep 11, 2017
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

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 about Simple Exercises to Improve Your Balance

 

Technical Stand-Up Progressions

Posted by Dr. Ben Kim on Sep 03, 2017
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

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 about Technical Stand-Up Progressions

 

Gentle Bouncing Exercises for Lymphatic Health, Core Strength, and Better Balance

Posted by Dr. Ben Kim on Sep 01, 2017
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

Gently bouncing up and down while partially submerged under water is an excellent way of improving circulation throughout your body, maintaining muscle and bone strength, and promoting healthy circulation of lymph fluid through your lymphatic system - all are essential to supporting optimal immune system strength. Read more about Gentle Bouncing Exercises for Lymphatic Health, Core Strength, and Better Balance

 

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