Squat
Squats are a foundational exercise that helps increase bone density, improve balance and reduce the risk of falls.
Stand up straight, 2 legs shoulder-width apart. Extend your arms forward or place them on your hips. Lower yourself as if sitting, until your thighs are parallel to the floor, then push your heels to stand up.
Hip flexion
The hip flexion movement helps train how to lift objects correctly, reducing pressure on the back.
Stand up straight, legs hip-width apart, hands behind your head. Push your hips back, keep your chest straight, feel the tension in your hamstrings and then tighten your buttocks to return.
Staggering
This exercise helps improve walking ability, stair climbing and balance. Stand straight, step 1 leg forward, lower your body until your knees form a 90-degree angle, keep your upper body straight and then push up.
Push-ups
Push-ups help increase strength when carrying and exercising daily. Start in a high plank position, arms under shoulders, body straight. Lower your chest to near the floor and push up, keeping your abdominal muscles tight.
Hamstring muscle relaxation
Stretching helps limit stiffness and maintain mobility. Lie on a mat, one leg bent, one leg stretched. Lift your leg, hold behind your thighs and then slowly straighten your leg, feel the tension and hold for a few seconds before switching sides.
