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Exercises for Mobility and Functional Strength

Posterior and Anterior Pelvic Tilt for Improved Core Strength

Posted by Dr. Ben Kim on Mar 06, 2017
Exercises for Mobility and Functional Strength
Core Strength

Learning to hold the pelvis and lower back in posterior and anterior pelvic tilt positions is highly beneficial to improving core strength.

You can hold posterior and anterior pelvic tilt positions while lying prone, while on all fours, and while in plank position. Read more

 

Seated Pike Pulses for Hip Flexor and Core Strength

Posted by Dr. Ben Kim on Mar 06, 2017
Exercises for Mobility and Functional Strength
Core Strength

Excellent for developing hip flexor strength, seated pike pulses are done while seated, legs together and straight out in front on the ground, toes pointed, hands on either side of of the ground beside your legs for support, and then lifting your feet off the ground and pulsing up and down to whatever degree you can. Read more

 

Arch and Hollow for Core Strength

Posted by Dr. Ben Kim on Mar 06, 2017
Exercises for Mobility and Functional Strength
Core Strength

Arch and Hollow holds are stapes in the gymnastics world, both highly effective for improving functional core strength and spinal mobility.

For Arch, start prone and lift your legs and arms off the ground at the same time. Squeeze your buttocks and try to keep the front of your thighs off the ground. Strive to keep your scapulae contracted toward one another as you keep your arms and head off the ground. Read more

 

Straight Leg Raises for Core and Hip Flexor Strength

Posted by Dr. Ben Kim on Mar 06, 2017
Exercises for Mobility and Functional Strength
Core Strength

Lying supine with your buttocks resting on the backs of your hands, keep your legs straight and together with toes pointed, and raise them up toward your head, then lower them back toward the ground in a controlled manner but try not to let them touch the ground. Work your way up to ten repetitions per set. Read more

 

A Simple Spinal Mobility Routine

Posted by Dr. Ben Kim on Mar 03, 2017
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

This is a simple spinal mobility routine that is effective for warming up all of the tissues in and around your spine. I would suggest following this or a similar routine before doing any other type of exercise to reduce risk of sprains and strains throughout the back. Read more

 

Using Gymnastics Rings to Develop Functional Strength

Posted by Dr. Ben Kim on Feb 02, 2017
Exercises for Mobility and Functional Strength

Gymnastics rings have become my favourite tool for developing upper body and core strength.

In this video, I have a light resistance band tied between the two rings to provide support as I work at the challenging transition phase between a pull-up and dip while moving with control. Read more

 

Scapular Mobility Exercises

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

If you have shoulder pain and stiffness while using your arms overhead, I encourage you to add scapular mobility exercises to your self care routine, as optimal movement of your shoulder blades along the posterior surface of your ribcage is vital to ensuring proper biomechanics of your shoulder joints when your arms are raised overhead.

If you're new to scapular mobility exercises, I would start with the Cow-Cat drill found here: Read more

 

Hanging Exercises to Improve Shoulder and Spinal Mobility

Posted by Dr. Ben Kim on Jan 17, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

Hanging from an object overhead is one of the most effective ways of maintaining and improving shoulder and spinal mobility.

Be sure that you are warmed up before engaging in hanging exercises - ideally, you want to take your shoulders and spine through a solid warm-up and even work up a bit of perspiration to ensure that your tissues are well perfused with blood to prevent injury. Read more

 

Lat and Hamstring Stretch Using Stall Bars

Posted by Dr. Ben Kim on Jan 07, 2017
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

Begin with your heels on the ground and the balls of your feet against the lowest rung of your stall bars, or if you don't have stall bars but have a secure object to anchor your hands to, you can have the balls of your feet pressed up against the wall with your heels on the ground. Read more

 

A Closer Look at Stick Mobility Exercises

Posted by Dr. Ben Kim on Jan 03, 2017
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

This video demonstrates some movement patterns that you can do with a long stick or dowel. I shot this video indoors with hope that closer positioning to my tripod allows for easier viewing of these movements.

Using a stick to take your shoulders through these and other movements can help you identify and work through restrictions in shoulder, trunk, and hip mobility. Read more

 

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