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.
In our screen-filled world, sitting has become the new norm. Whether you’re working at a desk, binge-watching shows, or scrolling on your phone, hours of sitting can really take a toll on your back. But don’t worry! Understanding how a sedentary lifestyle messes with your spine and how you can combat it will have you standing tall in no time.
Are you tired of that annoying neck pain that just won’t go away? And what’s up with that constant brain fog making it hard to focus? Believe it or not, these two pesky problems might be more connected than you think.
just won’t go away? It might be due to something called the pain-spasm-pain cycle. Here’s a quick and easy breakdown of what’s happening and how you can break free from it.
