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Mobility Exercises

Protect Your Lower Back By Strengthening Your Obliques

Posted by Dr. Ben Kim on Aug 30, 2021
Exercises for Mobility and Functional Strength
Core Strength

One key to avoiding back pain and injury is to keep your obliques strong - these are the muscles that line the sides of your abdominal wall. Read more

 

Try This For Chronic Back Pain and Stiffness

Posted by Dr. Ben Kim on Aug 23, 2021
Natural Health Solutions
Core Strength

If you have chronic or recurrent back pain and stiffness, it may be that shortened hamstrings are creating a constant downward pull on your pelvis which could be causing compensatory biomechanics within your lumber and thoracic spinal regions, manifesting as pain and/or stiffness. Read more

 

2 Exercises to Condition Soft Tissues Around Ankles For Improved Balance and Agility

Posted by Dr. Ben Kim on Aug 03, 2021
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

This routine is helpful in conditioning the soft tissues that surround your ankle joints, which is necessary for experiencing optimal balance and agility. Read more

 

Kick-Through Core Exercise

Posted by Dr. Ben Kim on Aug 02, 2021
Exercises for Mobility and Functional Strength
Core Strength

This is an intermediate to advanced conditioning exercise for the core.

Begin on all fours, pivot on one arm, and kick the same side leg through to the other side while keeping your core contracted. You can bring your opposite side arm up with each kick-through to help you maintain balance and also to help you keep your core engaged. Read more

 

One-Minute Spinal Care Routine

Posted by Dr. Ben Kim on Jul 26, 2021
Spinal Mobility Exercises

These two movements encourage more blood to flow to the ligaments and muscles that surround the spine, thereby reducing risk of experiencing sprains and strains.   Read more

 

Rotational Movement For Healthier Shoulders

Posted by Dr. Ben Kim on Jul 14, 2021
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

One of the most common reasons for having pain while using arms overhead is having limited rotation through the glenohumeral (shoulder) joints.

Having a healthy range of internal and external rotation through your shoulder joints will help ensure that you can use your arms overhead without unnecessary restrictions. Read more

 

Exercises for Foot and Ankle Pain

Posted by Dr. Ben Kim on Jul 05, 2021
Natural Health Solutions
Ankle Mobility Exercises

Given the number of bones, joints, ligaments, tendons, and muscles that make up our feet and ankles, I have long felt that rather than spot treat areas of pain and stiffness, it makes more sense to work at improving overall blood circulation and joint play throughout the many articulations involved. Read more

 

7 Mobility Exercises for Better Posture

Posted by Dr. Ben Kim on Jun 14, 2021
Exercises for Mobility and Functional Strength
Mobility Exercises

This is a routine of mobility exercises that can help address chronic shoulder and upper back pain and stiffness. You can find more details on doing each of the exercises described below by searching for them in our Mobility Exercises Archive.

Start with Cow-Cat, alternating between full flexion and extension of the spine while on all fours. Read more

 

Gentle Rolling and Deck Squats to Improve Spinal Mobility, Core Strength, and Balance

Posted by Dr. Ben Kim on May 24, 2021
Exercises for Mobility and Functional Strength
Balance & Agility Exercises

If your circumstances are such that tumbling on foam flooring isn't possible, I would suggest making use of a mattress or even a stack of gym mats that gives you about 6 to 8 inches of stable cushioning. Read more

 

Indian Club Exercises for Improved Shoulder and Spinal Mobility

Posted by Dr. Ben Kim on Apr 26, 2021
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

Indian clubs are incredibly useful for improving shoulder and spinal mobility. They come in a variety of materials and weights. When first starting with them, whether you have limitations or not, it's generally wise to begin with the lightest clubs you can find. I suggest starting with 1-pound clubs and gradually working up to 2 or 3 pound clubs only if you feel that your shoulders can use more weight. The maximum weight that I find I need for an excellent shoulder workout is 5 pounds. In this video, I am using 3-pound wooden clubs. Read more

 

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