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Mobility Exercises

3 Fundamental Exercises for Functional Core Strength

Posted by Dr. Ben Kim on Jul 30, 2020
Exercises for Mobility and Functional Strength
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

Posted by Dr. Ben Kim on Jul 27, 2020
Exercises for Mobility and Functional Strength
Spinal Mobility Exercises

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

Posted by Dr. Ben Kim on Jun 04, 2020
Exercises for Mobility and Functional Strength
Shoulder Mobility Exercises

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

 

2 Simple Ways to Improve Ankle Mobility and Balance

Posted by Dr. Ben Kim on May 12, 2020
Ankle Mobility Exercises

Here we have two simple movements that improve plantar and dorsiflexion of the ankle joint.

Ensuring optimal plantar flexion and dorsiflexion of the ankle joints will only improve balance and agility at all ages.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here: Read more

 

A Simple Mobility Exercise to Reverse the Effects of Slouching

Posted by Dr. Ben Kim on May 01, 2020
Shoulder Mobility Exercises

If you work at a desk or counter on a regular basis, chances are that you slouch forward to some degree, at least enough to cause mild to moderate tightening of the muscles that line your chest, anterior shoulder region, and even your upper arms.

This is a stretch that can you can do daily to help reverse these and other effects of slouching. Read more

 

2 Simple Exercises For Better Balance

Posted by Dr. Ben Kim on Apr 30, 2020
Balance & Agility Exercises

Heel raises and toe raises work the posterior and anterior lower leg muscles and tendons. They also improve proprioception and balance. I suggest doing 1 to 3 sets of both, 10 to 20 repetitions per set. Read more

 

A Fun Way To Keep Your Shoulders Healthy

Posted by Dr. Ben Kim on Apr 21, 2020
Shoulder Mobility Exercises

If you look through our archives, you’ll find a more comprehensive guide on hanging and brachiating to develop and maintain optimal shoulder mobility. Read more

 

Full Body Strength and Conditioning Ideas for All Ages

Posted by Dr. Ben Kim on Apr 14, 2020
Balance & Agility Exercises

This is a follow-up to a previous video on how to build more useful strength with a focus on integrating upper body, core, and lower body conditioning for better overall body awareness and neural activation.

Start with a basic squat with a boxing stance where one foot is forward and your arms are up in front of you with your fists hugging the sides of your head for protection. Read more

 

How To Develop More Useful Strength

Posted by Dr. Ben Kim on Apr 12, 2020
Core Strength

When doing strength work, it’s ideal to combine upper and lower body movements, which fosters better overall body awareness and neural activation.

Virtually all non-sedentary activities of daily living and sports require integrated activation of the upper body, core, and lower body. Read more

 

A Highly Functional Way to Lengthen Your Hamstrings

Posted by Dr. Ben Kim on Jan 15, 2020
Exercises for Mobility and Functional Strength
Knee Mobility Exercises

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

 

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