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Exercises for Mobility and Functional Strength

3 Fundamental Exercises for Functional Core Strength

To develop core strength via forearm plank pose, press your elbows strongly into the ground to keep your shoulder blades separated (protracted), keep your head neutral (not extended up), and try to maintain a straight line through your shoulders, hips, and ankles. Read more

 

This Stretch Is Essential For Optimal Spinal and Shoulder Mobility

I find that many people are extremely tight through the side of their torso, which limits overall spinal and shoulder mobility and increases risk of experiencing sprains and strains throughout the back.

To stretch the lats and obliques, hang from one arm and place the same side foot to the rear and opposite side of the body. Read more

 

Full Body Conditioning Drill That Improves Shoulder Function

If you experience shoulder pain when you elevate your arms to your side or all the way overhead, this may be due to a tight shoulder capsule that is causing the round ball of your arm bone to ride too high in your shoulder socket.

Often, the range that is most restricted is internal rotation of the shoulder joint. Read more

 

A Highly Functional Way to Lengthen Your Hamstrings

This is one of my favourite ways of lengthening the hamstrings. It’s somewhat of a blend between a back kick and a side kick in TaeKwonDo.

Keeping your hamstrings at a healthy length allows for optimal mobility through your lower back, pelvis, and knees. Read more

 

Variations of Squats to Improve Balance, Core Strength, and Lower Body Mobility

A deck squat is the name for the movement pattern of rolling gently onto one's back, then using the momentum of rolling forward into a body-weight squat. Read more

 

Mobility Exercises You Can Do In Bed

This is a mobility exercise routine that most can comfortably do while in bed.

Begin with ankle circles while supine, clockwise and counter-clockwise. Follow this up by alternating between plantar flexion and dorsiflexion. Read more

 

Hip Mobility Exercises

Active Hamstring Stretch / Knee Extension:

Standing Hip Circles:

Swivel Hips:

Sole Frog Stretch: Read more

 

Suggestions for a Home Gym

Most Helpful Movements for Common Shoulder Issues

This is a look at a series of helpful exercises for those who have rotator cuff issues. Most mild to moderate cases of bursitis, adhesive capsulitis, and various forms of impingement can be overcome by improving shoulder and spinal mobility using the exercises shown here.

It's always prudent to consult with your own health care providers before trying any program of care. Read more

 

A Simple Technique to Open Up Stiff Hips

Updated on May 17, 2019

A number of people who have gone through other videos that I've done on hip mobility have mentioned feeling restricted deep within their hip joints while trying to rotate their hips.

This video demonstrates a technique that can help restore joint mobility while lengthening shortened muscles and tendons that inhibit natural range of motion. Read more

 

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