No equipment exercise program for the 50+ - 6/10

Week Six of a Ten Week series:  Hip Mobility

Vintage Fitness is an in home personal training company which inspires movement in the 50+ in Toronto.

Clients often ask us for easy exercises which are appropriate for someone over 50 that require minimal equipment which they can do at home or in their condo gym.

This is the sixth week of a ten week blog series filled with exercise pictures and tips.  The focus this week is on hip mobility.  Opening up your hips will help to take the pressure off your lower back and reduce the chance of a lower back injury.

If you have questions drop me a note erin@vintagefitness.ca

Side kicks

Side kicks

A good exercise to warm up the hips and strengthen the muscles on the outside of the hip.

Do this exercise 10 times on either side.


Deep hip stretch

Deep hip stretch

Sit up tall when you do this stretch and sit at the front of your chair.  You should feel it in the outside of the hip. 

Hold the stretch for one minute.

Video:


Warrier One

Warrier One

This is a yoga pose that has been modified by adding a chair in front for extra balance support.   Make sure that you take a big enough step forward so that your front foot lines up over your ankle.

Hold this pose for 1-2 minutes

Video:


Knees to Chest

Knees to Chest

This stretch helps to release tension in the lower back and hips.  A good stretch to do before you get out of bed in the morning.

Hold for one minute.

Video:


Hip open and close

Hip open and close

Gently open and close your leg in this pose to dynamically stretch your hip.  If you have any sharp pain stop the stretch.
Do this exercise 10 times on either side


Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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