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Exercises for Mobility and Functional Strength

For Foot Pain and Stiffness

In sharing a recent post on what to do for stiff hands, several readers asked for suggestions for foot pain and stiffness. I shared a short video on foot and toe exercises last week, which is re-posted below. Also embedded below is a video that demonstrates how another person can mobilize your feet. I hope these resources are helpful. Read more

 

Hand Grip Strength - One of the Best Indicators of Health-Related Quality of Life in Old Age

Over the past year, I've noticed an increasing stream of studies that point to hand grip strength as a strong indicator of health-related quality of life in old age. This aligns with mounting evidence that one of the best things we can do to preserve our health as we age is to develop and maintain muscle tissue and the physical strength that it affords. Read more

 

A Collection of Band Exercises to Improve Shoulder Mobility and Stability

This post offers a collection of my favourite band exercises for improving shoulder mobility and stability.

If you've dislocated a shoulder in the past, please be conservative with any exercises you try, and after clearing things with your physician, you might start with those that have your arms no higher than chest level. Over time, as your shoulders feel stronger and more mobile, you can gradually work your arms overhead. Read more

 

To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

For those looking to overcome chronic back pain and stiffness, it's helpful to alternate between core-strengthening and spinal mobility exercises. This video provides examples of how to alternate between variations of these two types of exercises.

For more ideas on core-strengthening exercises, please see:

Core-Strengthening Exercises Read more

 

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

 

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