Mobility Exercise Routines

Controlled Articular Rotations While Standing

Dr. Ben Kim — Sat, 10 Jun 2023 07:00:00 +0000

Exercises for Mobility and Functional Strength

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

Mobility Routine for Desk Workers

Dr. Ben Kim — Thu, 27 Oct 2022 07:00:00 +0000

Exercises for Mobility and Functional Strength

Mobility Exercise Routines

Begin by taking your neck through controlled flexion, extension, rotation to both sides, and lateral flexion, all as far as you can comfortably go.

Then take your neck through full circles in a controlled manner, clockwise, then counter-clockwise. Read more

Simple Daily Wake-Up for the Legs

Dr. Ben Kim — Wed, 06 Jan 2021 08:00:00 +0000

Mobility Exercise Routines

This is a relatively simple mobility routine that you can do daily to wake up your legs and have them ready for a wide variety of activities of daily living.

The emphasis is on activating the tissues through your posterior chain - mainly your hamstrings and calves - and through the front of your ankle and foot region. Read more

7-Minute Full Body Mobility Routine

Dr. Ben Kim — Tue, 11 Aug 2020 11:32:55 +0000

Exercises for Mobility and Functional Strength

Mobility Exercise Routines

This is a full body mobility routine that can be done while standing and without any equipment.

If longevity and functional strength are priorities, you want to focus on mobility of your joints above all else. Read more

Mobility Exercises You Can Do In Bed

Dr. Ben Kim — Wed, 18 Dec 2019 08:00:00 +0000

Exercises for Mobility and Functional Strength

Mobility Exercise Routines

This is a mobility exercise routine that most can comfortably do while in bed.

Begin with ankle circles while supine, clockwise and counter-clockwise. Follow this up by alternating between plantar flexion and dorsiflexion. Read more

How to Treat and Prevent Ganglion Cysts

Dr. Ben Kim — Mon, 12 Aug 2019 07:00:00 +0000

Natural Health Solutions

Mobility Exercise Routines

A ganglion cyst is a fluid-filled bump that forms under the skin near a joint, most commonly in the wrist area, and sometimes in the shoulder, elbow, hip, knee, ankle, or foot regions.

The conventional medical view of ganglion cysts is that they are idiopathic, meaning that definitive causes are not known. Ganglion cysts are usually left alone, aspirated, or excised. Read more

Protect Your Back By Lengthening Your Hamstrings

Dr. Ben Kim — Thu, 27 Sep 2018 14:44:29 +0000

Exercises for Mobility and Functional Strength

Mobility Exercise Routines

Short hamstrings and even short calves can contribute to intermittent back pain and stiffness, as a shortened posterior chain creates a constant downward pull on the pelvis, predisposing the tissues that surround the spine to sprains and strains.

With most of us sitting for many hours each day with our posterior chain contracted, it's highly worthwhile to stretch the hamstrings and calves on a daily basis. Read more

30-Minute Mobility Exercise Routine

Dr. Ben Kim — Mon, 22 Jan 2018 13:39:00 +0000

Exercises for Mobility and Functional Strength

Mobility Exercise Routines

A Simple Mobility Routine

Dr. Ben Kim — Wed, 18 Oct 2017 14:11:53 +0000

Exercises for Mobility and Functional Strength

Mobility Exercise Routines

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

10 High Value Mobility Exercises

Dr. Ben Kim — Tue, 20 Dec 2016 13:53:57 +0000

Exercises for Mobility and Functional Strength

Mobility Exercise Routines

What follows are what I would call high value mobility exercises - movements that yield immense physical health benefits per second of time and calorie of energy invested.

Please note that you should feel free to modify such exercises to suit your circumstances. For example, if you can't be on all fours to mobilize your wrists, you can do the same movements standing with your hands against a wall. Read more

Stick Mobility Exercises

Dr. Ben Kim — Wed, 02 Nov 2016 22:10:32 +0000

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

Dr. Ben Kim — Mon, 26 Sep 2016 11:43:00 +0000

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

Dr. Ben Kim — Tue, 06 Sep 2016 22:09:34 +0000

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

Dr. Ben Kim — Tue, 06 Sep 2016 22:05:42 +0000

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

Dr. Ben Kim — Mon, 05 Sep 2016 16:02:14 +0000

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