One of the most effective ways of maximizing our longevity is to maintain optimal balance, leg strength, and hip mobility - this is a quick look at my favourite exercise that allows us to improve and maintain all three. Read more
The idea is to take our hips through internal rotation, external rotation, and then a deep general stretch that includes the glutes and the connective tissue fascia that ties in with the lower back.
All 3 stretches can be held for as long as is comfortable. Read more
90/90 hip mobility work is highly effective for improving functional range of motion of your hip joints.
Before beginning 90/90 work, I suggest warming up your spine, particularly your lower spine, as sitting in the 90/90 position can put some strain on your spine and surrounding soft tissues, and thoroughly warming up your back will decrease risk of straining muscles and ligaments in and around your spine. Read more
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
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
For those looking to address or prevent hip pain and stiffness without having to get on the ground, this is a simple and highly effective way of improving hip health daily. Read more
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
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
After 21 years, we made the difficult decision to bring our catalogue to a close. To stay connected with Dr. Kim's writings, please feel free to subscribe for free here: Dr. Ben Kim on Substack. Sending best wishes and thanks to all.