Exercises To Feel Young & Active
These exercises are designed to keep you feeling young and protect your back for a lifetime. Click on each arrow to reveal pictures and instructions.
1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention.
2. If any of the stretches cause pain, stop doing it and move on to the next one.
1. Do the exercises at least once daily to keep feeling young and active.
2. If any stretch causes discomfort, skip that stretch for now and reintroduce it later.
To Start The Day Right, Do These Upon Wake-Up
Takes 3 Minutes
HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.
HOW: TOUCH YOUR KNEES WHILE WALKING YOUR FEET APART. HOLD POSITION. THEN REVERSE TO TOUCH BOTTOM OF FEET TOGETHER WHILE KNEES FALL AWAY FROM EACH OTHER.
HOW: LYING ON BACK. PLACE ANKLE ON OPPOSITE KNEE. NOW DROP KNEE TO THE GROUND KEEPING ANKLE ON TOP OF KNEE. REPEAT OTHER SIDE.
HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.
HOW: GET ON ALL FOURS. FOCUS ON LEANING HIPS TO THE LEFT. THEN REVERSE TO LEAN HIPS TO THE RIGHT.
HOW: GET ON ALL FOURS. KNEES WIDE APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION. AS THE KNEE SPLIT FEELS EASIER, WORK TO SEPARATE THE KNEES FURTHER APART.
HOW: IN A LUNGE POSITION, LOWER YOUR BACK KNEE TOWARD THE FLOOR AND THEN RETURN TO ORIGINAL POSITION, BOBBING UP AND DOWN. THEN SWITCH LEGS.
HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.
HOW: WITH STIFF LEGS, HINGE AT YOUR HIPS TO DROP YOUR UPPER BODY AS FAR FORWARD AS POSSIBLE. THEN RELAX YOUR UPPER BODY TO HANG, ATTEMPTING TO TOUCH THE FLOOR. NOW REACH FOR THE LEFT FOOT WITH BOTH HANDS. REPEAT WITH A RIGHT FOOT REACH.
HOW: ELBOWS BENT WITH ARMS RAISED IN A “STICK’EM UP” POSITION. CIRCLE ELBOWS UP AND BACKWARD.
HOW: CLASP HANDS TOGETHER AND PLACE ON THE BACK OF YOUR HEAD. PRESS YOUR HEAD INTO YOUR HANDS.