Stretches and movements to try at your own pace.
These are short notes in our own words from videos made by others; each note names the channel it came from. Talk with your doctor before changing your diet, taking supplements or starting new exercise.
90-90 Hip Rotation
Seated on the floor with both knees bent at 90 degrees, switch legs front and back by rotating at the hips, keeping the chest upright and avoiding hand push-off. Start with a comfortable range.
Steps:
- Sit on the floor with one leg in front and one behind, both knees at 90 degrees
- Rotate the hips to switch legs without pushing with the hands
- Do two sets of eight slow transitions
Idea from a video by Strength and Shape.
Ankle Rocks (Bonus)
Half-kneeling facing a wall, rock the front knee toward the wall while keeping the heel down to improve ankle dorsiflexion. Do 10 to 15 rocks per side, and avoid it with acute ankle injuries or an inflamed Achilles tendon.
Steps:
- Stand about half a meter from a wall, one foot forward, both pointing straight
- Keep the front heel down and push the knee toward the wall
- Rock gently 10 to 15 times per side, optionally pausing 3 to 5 seconds at the end range
Idea from a video by Strength and Shape.
Bird dog hold
On all fours, extend opposite arm and leg while keeping hips level and the trunk stable.
Steps:
- Start on hands and knees with hands under shoulders and knees under hips
- Extend one arm forward and the opposite leg back, keeping hips level
- Hold 20 to 30 seconds per side, alternating sides
Idea from a video by Strength and Shape.
Build strength rather than just size
The speaker argues that how well you can recruit muscle fibers to move a load matters more for longevity than how big a muscle looks. He cites research only in passing, so the link is presented as expert opinion.
Steps:
- Train to get stronger through functional, full-body movement.
- Focus on how well muscles work rather than on size alone.
Idea from a video by PLANT BASED NEWS.
Cat-Cow
On hands and knees, alternate arching and rounding the spine in rhythm with breathing, moving from the tailbone up through the neck. Do 10 to 15 repetitions.
Steps:
- Start on all fours with hands under shoulders and knees under hips
- Inhale into cow, lifting chest and chin and letting the belly drop
- Exhale into cat, rounding the back and tucking the tailbone; repeat 10 to 15 times
Idea from a video by Strength and Shape.
Controlled spinal twist lying down
Lie on your back, let bent knees fall to one side while turning the head the other way, keeping shoulders on the mattress; hold 30 to 60 seconds breathing deeply, then repeat on the other side. Use a cushion under the knees if stiff.
Steps:
- Lie on back with arms open in a cross and knees bent
- Let knees fall slowly to one side while turning head to the opposite side
- Keep shoulders fixed on the mattress
- Hold 30 to 60 seconds breathing deeply, return to center, repeat other side
- Do 2-3 repetitions per side
Idea from a video by Strength and Shape.
Copenhagen plank
Side plank with the top leg resting on a bench to strengthen the inner thigh muscles and lateral core.
Steps:
- Set up a side plank with top leg on a bench at knee height and forearm on the floor
- Raise hips so the body is straight from shoulders to feet, lower leg suspended
- Hold 15 to 30 seconds per side; beginners keep the lower foot on the floor
Idea from a video by Strength and Shape.
Daily easy walking or low-intensity cardio
The presenter calls easy, conversational movement such as walking, easy cycling or easy jogging the foundation of training, to be done often and calmly. He says it helps stabilize energy and sleep, and suggests doing it in the afternoon or evening to help the nervous system wind down.
Steps:
- Walk, cycle or jog easily most days.
- Keep the effort low enough to stay calm.
- Consider doing it later in the day to help wind down.
Idea from a video by Thomas DeLauer.
Dead hang (bonus)
Hanging from a pull-up bar with a palm-forward grip, arms straight, body still and not swinging, for 10-20 seconds per attempt at first, building toward 30-60 seconds. The video says to breathe continuously and rest 45-60 seconds between attempts. It cites studies linking grip strength to lower mortality risk.
Steps:
- Grip a bar with palms facing forward, hands slightly wider than shoulders.
- Let the body hang with arms straight, shoulders relaxed but not shrugged.
- Keep still and breathe; stop when the grip starts to fail.
- Use foot support if you cannot hold 10 seconds yet.
Idea from a video by Strength and Shape.
Deep Squat with Arm Reach
Squat as deep as you can with heels flat, one hand on the floor between the legs, and reach the other arm up while following it with your gaze. Use a folded towel under the heels if needed.
Steps:
- Squat deeply with heels on the floor and knees over toes
- Place one hand on the floor between the legs for support
- Reach the other arm toward the ceiling, about five reaches per side, holding about one minute total
Idea from a video by Strength and Shape.
Descending ladder intervals
Short hard efforts that get shorter each round (about 3 minutes, 2, 1, 30 seconds, 20 seconds), with as much recovery as needed between them. The presenter describes it as a way to stress the body without overstressing it.
Steps:
- Push hard for 3 minutes, then recover as long as needed.
- Push hard for 2 minutes, then recover as long as needed.
- Push hard for 1 minute, then recover as long as needed.
- Push hard for 30 seconds, then recover as long as needed.
- Push hard for 20 seconds, then recover as long as needed.
Idea from a video by Thomas DeLauer.
Donkey kick
On hands and knees with a neutral spine, raise one bent leg back and up until the thigh is roughly parallel to the floor, hold 1 second, and lower without fully touching the knee down. Video suggests 3 sets of 12 to 15 reps per leg; people with wrist pain or carpal tunnel can use forearm support.
Steps:
- Kneel on all fours, hands under shoulders, knees under hips
- Keep core engaged and spine neutral
- Raise one bent leg back and up to about thigh parallel to floor
- Hold 1 second, lower without touching knee to floor
- Do 3 sets of 12 to 15 reps per leg, alternating sides
Idea from a video by Strength and Shape.
Elevated glute bridge
Lie on your back with feet on a raised surface about 12 to 20 inches high, knees bent near 90 degrees, then lift hips by squeezing glutes, hold 2 to 3 seconds, and lower slowly. Video suggests 3 to 4 sets of 12 to 15 reps with 60 to 90 seconds rest; reduce height or use the floor version if knee pain or patellar instability.
Steps:
- Lie on back, feet fully on elevated surface, knees bent about 90 degrees
- Press heels down and raise hips by contracting glutes
- Hold 2 to 3 seconds at top, keep core engaged, lower with control
- Aim for 3 to 4 sets of 12 to 15 reps with 60 to 90 seconds rest
Idea from a video by Strength and Shape.
Get outside for daily sunlight exposure
Spend about 15 minutes in natural sun, ideally in the morning or evening when the sun is lower and UV is less intense, to get infrared light and some vitamin D; avoid sunburn by covering up or limiting midday exposure.
Steps:
- Step outside for about 15 minutes daily
- Prefer morning or late afternoon when the sun is low
- Wear a broad-rimmed hat or clothing if you burn easily
Idea from a video by The Diary Of A CEO.
Glute bridge
Lie with knees bent and feet flat, press hips up into a straight line from shoulders to knees, hold 2-3 seconds at the top, lower under control. Do three sets of 12 to 15 reps.
Steps:
- Lie on back with knees bent, feet hip-width apart on the mattress
- Push through the heels to lift hips into a straight line
- Squeeze glutes and hold 2-3 seconds at top
- Lower slowly, keeping core braced and avoiding lower back arch
- Do three sets of 12 to 15 reps
Idea from a video by Strength and Shape.
Glute bridge hold
Lying on your back, raise the hips and hold with the glutes squeezed to wake up the glutes after sitting.
Steps:
- Lie on your back, knees bent, feet flat hip width apart, arms at your sides
- Push through heels and lift hips into a straight line from shoulders to knees
- Squeeze glutes at the top and hold 30 to 45 seconds, breathing normally
Idea from a video by Strength and Shape.
Half kneeling hip flexor stretch with isometric
Kneel in a half-kneeling lunge with a tucked pelvis, stretch the back hip, then press the back foot into the floor.
Steps:
- Kneel with one leg forward at 90 degrees and the back knee on a cushion
- Tuck the pelvis, squeeze the back glute, and lean forward to a moderate stretch for 60 to 90 seconds
- Press the back foot and shin into the floor at about half effort for 10 to 20 seconds
Idea from a video by Strength and Shape.
Hindu push-up
A fluid bodyweight movement moving from an inverted-V hip raise down toward the floor and back up, with the spine arching. The video suggests starting with 2-3 sets of 5-8 reps, building toward 3 sets of 10-15, and stresses controlled form and breathing in on the way down and out on the way up.
Steps:
- Start on hands and feet with hands under shoulders and feet about hip width apart.
- Raise hips into an inverted V.
- Lower the torso forward and down close to the floor while arching the spine, then lift the chest and look up.
- Reverse the movement back to the inverted V.
Idea from a video by Strength and Shape.
Hip Airplane
Standing on one leg with the trunk leaning forward and the other leg extended back, rotate the support hip so the chest turns up and down. Hold a wall or chair if balance is poor.
Steps:
- Stand on one leg and lean forward, extending the other leg back in a straight line
- Arms out to the sides for balance
- Rotate the support hip 5 to 8 times per side, then rest and repeat
Idea from a video by Strength and Shape.
Hourly five-minute movement breaks
Break up long periods of sitting, such as desk work, with a short five-minute movement break about every hour. The speaker says long stillness raises stress hormones.
Steps:
- Set a reminder to stand up about once an hour
- Move for about five minutes, such as walking or stretching
- Repeat through the workday
Idea from a video by PLANT BASED NEWS.
Jaw jut forward exercise
Push the lower jaw forward to work the muscles that pull it out, done 10 reps three times with a 30-second break.
Steps:
- Push the lower jaw forward and out.
- Do 10 reps.
- Rest 30 seconds and repeat for three sets.
Idea from a video by Dr. Eric Berg DC.
Jaw opening against resistance
Hold the chin in place with one hand and open the mouth against that resistance to work the jaw muscles in the reverse direction.
Steps:
- Hold your chin firmly with your hand.
- Open your mouth slowly against the resistance.
- Do 10 reps, three times, with about 30 seconds between sets, a few times a week.
Idea from a video by Dr. Eric Berg DC.
Keep a fixed wake time, including weekends
Getting up and going to bed at the same times each day, weekends included, is described as one of the most important sleep habits. The speaker suggests a buffer of no more than about 30 minutes of weekend sleeping in.
Steps:
- Pick a fixed bedtime and wake time
- Keep them on weekends as well, with at most about 30 minutes of extra sleep
Idea from a video by PLANT BASED NEWS.
Knee to chest lying down
Pull one knee toward the chest while the other leg stays straight on the mattress, hold 30 seconds with slow diaphragmatic breathing, then switch legs.
Steps:
- Lie on back with both legs extended
- Hug one knee toward the chest with both hands
- Keep the other leg straight and flat on the mattress
- Hold 30 seconds breathing slowly and deeply, then switch
- Do 2 to 3 repetitions of 30 seconds per leg
Idea from a video by Strength and Shape.
Kneeling Quadriceps Stretch
In a lunge position with the back knee on the floor and the foot against a wall, tuck the tailbone and squeeze the back glute to stretch the front of the hip. Hold 30 to 60 seconds per side.
Steps:
- Lunge with the back knee on the floor, top of the back foot against a wall or sofa
- Bend the front knee to 90 degrees
- Tuck the tailbone, squeeze the back glute, and hold 30 to 60 seconds per side
Idea from a video by Strength and Shape.
Long outdoor walks without a phone
Walking outside in nature, without a phone, is presented as a way to reduce mental stress and help the mind settle before sleep. The speaker says it can take 20 to 30 minutes of this to stop racing thoughts.
Steps:
- Walk outdoors for a longer stretch
- Leave the phone behind or out of reach
- Consider bringing a friend for social benefit
Idea from a video by PLANT BASED NEWS.
Lying hip rotation
Lie on your back with knees bent and feet on the bed, let knees fall slowly to one side keeping shoulders on the mattress; hold 20 seconds breathing deeply, then switch sides. Pillow between knees if uncomfortable.
Steps:
- Lie on back with knees bent and feet supported on the bed
- Let knees slowly fall to one side, shoulders fixed
- Hold 20 seconds breathing deeply
- Return to center and repeat to the other side
- Do 3 rotations per side; place a pillow between knees if needed
Idea from a video by Strength and Shape.
Lying quadriceps stretch
Lie on your side, bend the top knee, grab the ankle or foot and draw the heel toward the glute while keeping a neutral pelvis; hold 30 to 60 seconds per leg.
Steps:
- Lie on your side and bend the top leg
- Hold the ankle or top of the foot, pulling the heel toward the glute
- Keep knees aligned and pelvis neutral, avoid arching the lower back
- Hold 30 to 60 seconds, then switch sides
- Use a towel or band if you cannot reach the ankle
Idea from a video by Strength and Shape.
Norwegian 4×4 interval session
A HIIT format of four hard 4-minute rounds, each followed by a 3-minute easy recovery, for about 16 minutes total. The presenter says it assumes you already have a fitness base, and shorter versions (4×2 or 4×3) can be used to build up to it.
Steps:
- Warm up with easy movement.
- Push hard for 4 minutes.
- Recover for 3 minutes.
- Repeat for four rounds total.
- Start with shorter rounds if the full version is too much.
Idea from a video by Thomas DeLauer.
Open book rotation
Lying on your side, rotate the top arm open like a book page to improve upper-back rotation while keeping knees stable.
Steps:
- Lie on your side with knees bent at 90 degrees and arms out in front, palms together
- Keep knees and hips stable and open the top arm toward the floor behind you
- Hold up to 30 seconds per side, breathing out to deepen gently
Idea from a video by Strength and Shape.
Resting deep squat
Squat with heels on the floor (or supported on a towel or wall) and chest up, holding and relaxing with each breath; build up to two to three minutes; avoid if knee meniscus or ligament injury.
Steps:
- Stand with feet shoulder width or a bit wider, toes slightly out
- Squat slowly keeping heels down, using a wall, chair or folded towel if needed
- Hold 30 to 60 seconds, repeat 2 to 3 times, building toward 2 to 3 minutes
Idea from a video by Strength and Shape.
Reverse lunge
Step backward into a lunge, keeping the front knee over the second toe and torso upright, then press through the front heel to return. Hold a chair or wall while learning. Video suggests 3 sets of 10 to 12 reps per leg; people with acute knee pain or recent leg surgery should use support or substitute a glute bridge.
Steps:
- Stand with feet hip-width apart, hands on hips or at sides
- Step one leg backward until back knee nearly touches floor
- Keep front knee aligned with second toe and torso upright
- Press front heel to return to start, squeezing glute
- Do 3 sets of 10 to 12 reps per leg
Idea from a video by Strength and Shape.
Reverse snow angel
Lying face down, sweeping straight arms in an arc overhead and back while squeezing the shoulder blades together, to work the upper back. The video suggests 2 sets of 8 reps for beginners, slow tempo, and keeping the lower back from arching.
Steps:
- Lie face down with arms at your sides, palms down, and glutes tightened.
- Keep arms slightly off the floor and sweep them overhead until hands meet above the head.
- Pull shoulder blades toward each other while moving.
- Return arms slowly to the sides.
Idea from a video by Strength and Shape.
Seated forward bend with legs apart
Sit with legs open, tilt forward from the hips keeping the spine long, hold 30 to 60 seconds, repeat 2 to 3 times; avoid holding breath and pushing knees down; cautious with herniated discs or recent adductor/hamstring injury.
Steps:
- Sit on the floor with legs open about 90 to 120 degrees and feet pointing up
- Keep the spine long and tilt forward from the hips, not curving the back
- Hold 30 to 60 seconds breathing slowly, repeat 2 to 3 times
Idea from a video by Strength and Shape.
Seiza sitting (kneeling on heels)
Kneeling with weight resting on the heels and spine upright, held as an isometric posture. The video suggests holding 30-60 seconds for beginners, up to 2-5 minutes per session, and stopping if numbness or tingling appears in the feet.
Steps:
- Kneel with knees together or slightly apart and tops of feet flat on the floor.
- Slowly sit back onto the heels.
- Keep the spine tall, chest open and shoulders relaxed; hands rest on thighs.
- Hold and breathe naturally; exit if feet go numb or tingle.
Idea from a video by Strength and Shape.
Seiza sitting stretch
Kneel and sit back on the heels with a cushion under the knees if needed; start with 15 to 20 seconds and build to 2 to 3 minutes; avoid with knee or ankle problems unless padded and guided.
Steps:
- Kneel and sit on your heels with tops of feet on the floor and spine upright
- Use a cushion under the knees if sensitive; start with 15 to 20 seconds
- Build up to 30 seconds to one minute, then toward two to three minutes
Idea from a video by Strength and Shape.
Single leg balance
Stand on one leg with a slight knee bend and a fixed gaze to build balance and stability.
Steps:
- Stand with feet hip width apart and shift weight onto one foot
- Lift the other foot a few inches, keeping a slight knee bend
- Fix your gaze on a point at eye level and hold 30 to 60 seconds per side
Idea from a video by Strength and Shape.
Stair-climbing race technique
The guest described stair races in building stairwells, starting with a bounce then passing people. He said holding the handrail and pulling yourself up helps, with a link to arm wrestling pulling motions. This is competitive advice, not a safe routine for most seniors.
Steps:
- Use the handrail to pull yourself up the stairs.
- Pace around others where the stairwell allows.
Idea from a video by Paul Saladino MD.
Standing lateral trunk tilt
Raise one arm overhead and tilt the torso to the opposite side while keeping hips stable; hold 15 to 30 seconds per side, 2 to 3 times; avoid with lateral disc problems or spondylolisthesis.
Steps:
- Stand with feet at shoulder width and raise one arm overhead
- Tilt the torso sideways, keeping hips still and not leaning forward
- Hold 15 to 30 seconds each side, repeat 2 to 3 times, breathing deeply
Idea from a video by Strength and Shape.
Step-up
Step onto a sturdy bench 16 to 20 inches high, driving up through the working leg’s heel, then descend slowly under control. Video suggests 3 to 4 sets of 8 to 12 reps per leg with 60 to 90 seconds rest; people with ankle or knee instability should start around 8 to 12 inches high.
Steps:
- Face a sturdy bench or step 16 to 20 inches high
- Place one whole foot on it, press through that heel to rise
- Lightly touch the back foot down without pushing off it
- Descend slowly with control
- Do 3 to 4 sets of 8 to 12 reps per leg with 60 to 90 seconds rest
Idea from a video by Strength and Shape.
Sumo squat (wide-stance squat)
A squat with feet wide and toes turned out about 45 degrees, pushing hips back and keeping knees over the toes. The video suggests 2 sets of 8-10 reps for beginners, building to 3-4 sets of 12-15, and warns against knees collapsing inward and leaning forward.
Steps:
- Stand with feet well wider than shoulder width, toes turned out about 45 degrees.
- Push hips back and bend knees, keeping knees aligned with toes.
- Descend toward thighs parallel to the floor, as far as mobility allows.
- Push through the heels to stand, squeezing the glutes at the top.
Idea from a video by Strength and Shape.
Thoracic Book Opening
Lying on your side with knees stacked and bent, rotate the top arm in a large arc to open the upper back. Move slowly, 8 to 10 reps per side, keeping the knees on the floor.
Steps:
- Lie on your side with knees bent at 90 degrees, stacked
- Extend both arms in front, overlapped
- Rotate the top arm in a slow arc, following it with your eyes, 8 to 10 reps per side
Idea from a video by Strength and Shape.
Thoracic extension against wall
Stand with your back against a wall and press the middle of the back into it without moving the spine, holding the tension briefly.
Steps:
- Stand with back to wall, feet about 12 inches out, knees slightly bent
- Press shoulders back into the wall without arching the lower back
- Hold 5 to 10 seconds, breathing normally, and repeat about 10 times
Idea from a video by Strength and Shape.
Walk for 30 minutes after dinner
A 30-minute walk after dinner is suggested as an easy daily activity for older adults that supports metabolism and blood flow.
Steps:
- Take a 30-minute walk after dinner
Idea from a video by PLANT BASED NEWS.
Wall angel
Stand with back against the wall, feet about 4-6 inches away, elbows at 90 degrees, and slide arms up and down while keeping contact with the wall. Do 2-3 sets of 10-15 slow reps.
Steps:
- Stand with back, head, shoulders and lower back touching the wall, feet 4-6 inches away
- Raise arms in a goal-post shape with elbows at 90 degrees at shoulder height
- Slowly slide arms upward keeping wrists and elbows on the wall, then return in control
- Do 2-3 sets of 10-15 slow repetitions, resting 30-45 seconds
Idea from a video by Strength and Shape.
Wall calf stretch
Face the wall with hands on it, step one leg back with heel down and straight, lean hips toward the wall until a comfortable calf stretch is felt. Hold 30-45 seconds, 2-3 times per leg; bend the back knee to reach the deeper soleus.
Steps:
- Stand facing the wall, hands on it at chest height
- Step one leg back with the knee straight and heel firmly on the floor
- Keep the front knee slightly bent and lean hips toward the wall until a comfortable stretch is felt
- Hold 30-45 seconds, repeat 2-3 times per leg; bend the back knee slightly to target the soleus
Idea from a video by Strength and Shape.
Wall march
Stand an arm’s length from a wall, hands on the wall at shoulder height, and march in place by lifting knees toward the chest while keeping posture upright and core engaged. Do 2-3 sets of 10-15 per leg or march 30-60 seconds, resting 30 seconds between sets.
Steps:
- Stand about one step from the wall, hands on it at shoulder height with arms extended
- Keep body straight with a slight incline and core contracted
- Alternate lifting knees toward the chest as if marching in place
- Do 2-3 sets of 10-15 per leg or 30-60 seconds, resting 30 seconds between sets
Idea from a video by Strength and Shape.
Wall plank
Lean into the wall with palms at shoulder width and body in a straight line from heels to head, core braced and breathing normally. Hold 20-60 seconds, rest 30-45 seconds, repeat 2-4 sets.
Steps:
- Stand an arm’s distance from the wall with palms on it at shoulder width
- Step back so body forms a straight inclined line from heels to head
- Brace the core, look at the wall, and breathe normally
- Hold 20-60 seconds, rest 30-45 seconds, repeat 2-4 sets
Idea from a video by Strength and Shape.
Wall push-up
Stand an arm’s length from the wall, hands slightly wider than shoulders at chest height, body straight, and bend elbows about 45 degrees from the body to bring the chest toward the wall. Do 2-4 sets of 10-20 controlled reps.
Steps:
- Stand about an arm’s length from the wall with hands slightly wider than shoulders at chest height
- Keep feet at hip width and body straight from heels to head
- Bend elbows to about 45 degrees from the body, bringing chest toward the wall
- Push back in a controlled way, do 2-4 sets of 10-20 reps resting 45-60 seconds
Idea from a video by Strength and Shape.
Wall squat
Lean back against a wall with feet 12-20 inches out, slide down until knees are near 90 degrees as if sitting in an invisible chair, and hold 15-45 seconds. Repeat 2-4 sets.
Steps:
- Lean your back fully against the wall with feet about hip width and 12-20 inches from the wall
- Slide down until knees reach about 90 degrees or as close as comfortable
- Keep back on the wall with natural spine curve, arms relaxed, breathing deeply
- Hold 15-45 seconds, rest 45-60 seconds, repeat 2-4 sets
Idea from a video by Strength and Shape.