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Mobility Exercise Routines

Stick Mobility Exercises

Posted by Dr. Ben Kim on Nov 02, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

This video demonstrates some movement patterns that you can do with a long stick or dowel.

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

 

How to Work on the Transition from Pull-up to Dip during a Strict Muscle-Up

Posted by Dr. Ben Kim on Sep 26, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

In learning how to do a strict muscle-up (pull-up to dip and back down), for many, including myself, the most challenging part is transitioning from the top of the pull-up phase to the starting position of a dip.

This is the most effective way that I have found to work on learning the mechanics and developing the strength needed to smoothly transition from pull-up to dip during a strict muscle-up. Read more

 

Mobility Exercise Progressions for Upper Body Strength

Posted by Dr. Ben Kim on Sep 06, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

Day 6: Upper Body Strength

Leaning Rows:

Seated Dips:

Core-Centered Push-ups:

How to Develop Your False Grip for Ring Work: Read more

 

Mobility Exercise Progressions for the Lower Extremities and Hips

Posted by Dr. Ben Kim on Sep 06, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

DAY 1: Mobility of Lower Extremities and Hips

Ankle Raises:

Ankle Plantar Flexion Stretch:

Squatted Seiza:

Ankle Dorsiflexion: Read more

 

Mobility Exercise Progressions

Posted by Dr. Ben Kim on Sep 05, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

Before taking your body through mobility exercises, I think it's helpful to foam roll all of your major muscle groups. If you can use a specific foam rolling routine to follow, please feel free to have a look at the basic regimen that I do daily:

Foam Rolling Routine Read more

 

Strengthening Exercises for Knee Pain

Posted by Dr. Ben Kim on May 31, 2016
Exercises for Mobility and Functional Strength
Mobility Exercise Routines

One of the keys to addressing knee pain and stiffness is to improve functional strength of the muscles that control knee extension and flexion.

This video demonstrates simple variations of the basic squat that are highly effective for improving functional strength of the knees.

The idea is to begin sitting on a stable surface, and to do the following squats:

1. Basic Squat on two feet. Read more

 

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