Thread by @chrisboettcher9

It doesn't matter if you're 25 or 75, do these 10 exercises for the rest of your life:

1) Sit To Stands

Sit down slowly, aim your butt toward a chair behind you.

Use a dumbbell or vest to add resistance if bodyweight is easy.

This is a great place to start if new to the gym or with a history of knee problems that create pain with traditional squats.

2) Single Leg Balance

Standing on one foot is a foundational movement but most struggle to do it.

This can have serious consequences as you age.

To get started:
- Keep hip and knee at 90 degrees
- Hold 30 to 60 seconds

To progress close your eyes or move to uneven surface.

3) Prone I's, Y's, T's

These are foundational movements for building and maintaining shoulder strength and stability.

The key is pausing at the top of each movement.

Use these to warm up and you’ll experience less pain with overhead movements.

4) Thoracic Rotation

This stretch is great for posture and imbalances.

To do the exercise:

• Rest leg on pillow or foam roller
• Maintain constant contact with leg
• Lower opposite arm to ground

Aim for 5-10 reps each.

And breathe slowly and deeply through the movement.

5) Glute Bridge

Prolonged sitting and poor posture causes weakness to the gluts.

Bridges activate the glutes, your most powerful muscle group to:

• Improve posture
• Reduce low back pain
• Maximize mobility with aging

Progress to single leg bridges as they get easier.

6) Piriformis/ Single Knee to Chest Stretch

Poor hip mobility is a common cause of:
• Low back pain
• Core weakness
• Lower extremity injuries

Restore it with these 2 beginner stretches.

Hold each movement at least 30-60 seconds.

Progress to pigeon stretch as tolerated.

7) Bulgarian Split Squat

Get a great workout with minimal to no weight needed. Use a chair or bed to elevate your back leg.

-Move slow and controlled and pause at the bottom
-Torso angle and shin angle should match
-The back leg is just for balance

Take it close to failure.

8) Dead Hangs

This is a great stretch for shoulder health and range of motion.

It’ll also help:

• Improve posture
• Progress grip strength
• Decompress the spine

To complete
• Grab the bar
• Remove tension from the arms
• Try to let yourself hang as much as possible

9) Bird Dog Progressions

Start by engaging your core and only raising one arm or leg at a time.

As you progress, you can start to raise both an arm and a leg at the same time.

The key here is to pull the belly button in towards the spine and keep your core tight.

10) Dumbbell RDL

This exercise focuses on the posterior chain (back, gluts & hamstrings)

Start light and move slowly through the range of motion.

To complete:
• Keep your knees slightly bent
• Maintain a flat back and sit the hips back
• Keep the weight close to your body

10 exercises you should do the rest of your life:

• Bird dogs
• Dead hangs
• Sit to stands
• Glute bridges
• Dumbbell RDL
• Thoracic rotation
• Piriformis stretch
• Prone I's, Y's, T's
• Single leg balance
• Bulgarian split squat

Thanks for taking the time to read this thread!

If you learned something and want more on taking control of your health, follow me @chrisboettcher9
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