INTRO:
Staying strong after 50 doesn’t mean hitting the gym hard — it means moving smarter. These 5 simples, chiropractor-approved exercises are designed to keep your joints happy, your posture tall, and your body strong for the long run.
💪 1. Glute Bridges
Why: Strengthens your hips, core, and lower back — all essential for spinal support.
How to do it:
- Lie on your back with knees bent.
- Squeeze your glutes and lift your hips toward the ceiling.
- Pause, then lower slowly.
Do: 10–15 reps × 2–3 sets
🧍♀️ 2. Wall Angels
Why: Improves posture and mobility in the upper back and shoulders.
How to do it:
- Stand tall against a wall with arms in a “goalpost” shape.
- Slowly raise and lower your arms, keeping them in contact with the wall.
Do: 10 reps × 1–2 sets
🧘 3. Bird Dog
Why: Builds core stability and supports your spine without strain.
How to do it:
- Start on hands and knees.
- Extend your right arm and left leg at the same time.
- Hold for a few seconds, then switch sides.
Do: 10 reps per side × 2 sets
🪑 4. Sit-to-Stand
Why: Strengthens legs and builds confidence with functional movement.
How to do it:
- Sit in a sturdy chair.
- Stand up slowly, then sit down with control.
- Cross arms over your chest for a challenge.
Do: 10–12 reps × 2–3 sets
🦶 5. Heel-to-Toe Walk
Why: Boosts balance and coordination to reduce fall risk.
How to do it:
- Walk forward in a straight line, heel to toe.
- Keep your eyes ahead and arms relaxed.
Do: 10–15 steps each way × 2 rounds
💡 Expert Tip:
Focus on quality over quantity. These exercises are about control, posture, and joint protection — not speed or intensity. If any movement causes pain, stop and speak to your chiropractor.
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