leg strokes combined with hand-to-hand stretching
The exercise helps relieve stiffness in the hip joint, while also strengthening the legs and buttocks. These are important organ groups that help maintain balance and protect joints in old age.
Stretching your arms overhead also improves thoracic flexibility, supporting a straight stand. At the same time, it increases the ability to coordinate throughout the body and stimulates blood circulation at a moderate level, without causing fatigue.
Stand up straight, feet hip-width apart, arms along your body. Step your right foot back into a trance position, lowering your body to control. When lowering, raise your arms up and slightly lean back, then use the force from the front heel to stand up straight again. Change the back of each repeat. Do it for 40 seconds, then rest for 20 seconds.
Plank combined with leg raises
Adding leg raises increases hip stability, activating glutes - muscle groups that often decline after age 50. This variety helps maintain full-body muscle tension, improves posture, increases balance and supports flexible movement in daily activities.
Start in a plank position with your elbows, tightening your abs and glutes. Slowly lift one leg for a few inches, keeping your hips stable and not deflecting. Lower your legs with control and then switch sides, doing it alternately at a slow and steady pace. Do it for 30 seconds, then rest for 30 seconds.
Step to the side combined with reaching your arms over your head
This exercise helps increase hip flexibility, inner thigh muscle strength and coordination.
Stand with your feet wider than shoulder-width apart. Pass your weight to your right leg and lower yourself, keeping your hips stable. At the same time, bring your arms up overhead. Use the push from your right leg to return to the starting position, then switch sides and repeat. Do it for 40 seconds, then rest for 20 seconds.
