13 Moves to Make You Healthier and Stronger
Ever strain your back while carrying laundry? Or find yourself so sore from gardening that you can’t stand straight the next day? Some everyday movements require groups of muscles to work together in harmony, and unless you’re exercising all of them, you’re likely to end up with back or leg pain, says Cris Dobrosielski, author of Going the Distance: The Three Essential Elements of Optimal Lifelong Fitness and Injury Prevention. Save yourself a world of hurt with these situation-specific exercises. For best results, do each set of exercises three times a week.
Around the House
Loading and unloading the dishwasher
All that bending and lifting can torque your lower back unless your hips are flexible.
The fix: Hip hinge
1. Start with your feet hip-width apart, your knees slightly bent, neck long and shoulder blades tucked gently down and in, arms by your sides.
2. Move your hips backward and bend your knees, still keeping your back long and straight. Your torso should lean forward from your hips.
3. Slowly extend your arms straight in front of you. Go only as far as you can while maintaining proper posture.
4. Pause, then slowly rise, straightening your knees and moving your hips and arms back to the starting position. Do 3 sets of 10 to 15 repetitions.
Category: Baby Boomer
