Boost strength & mobility with chair sit-to-stands. Sit in a sturdy chair, stand up without hands, sit back down. Use a lower chair for a challenge. Do 3 sets of 10 reps with 1-min rest.
"Strengthen lower leg muscles for better balance & stability. Stand behind a chair, raise & lower heels. Progress by using a step or book. Aim for 2 sets of 15 reps with 1 min rest."
Build upper-body strength gently with elevated pushups. Target chest, shoulders, and triceps. Do 2 sets of 10 reps with a minute rest.
Enhance shoulder mobility and flexibility with shoulder circles. Sit or stand, arms out, palms down, rotate in small circles. Add light weights for more challenge. Do 30 rotations each way for two sets, resting one minute between.
Glute bridges improve posture and aid in lifting. Lie down, knees bent, feet flat. Lift hips until aligned with knees and shoulders. Do 3 sets of 15 reps, resting 1 minute between sets.
"Enhance balance by standing with one foot in front of the other, heel to toe. Hold for 10-20 secs, switch feet, and repeat 2 sets of 3 holds per foot."
Strengthen your grip with hand grips! Squeeze a ball or grip exerciser, hold, then release. Try four sets of 15 reps per hand with a minute rest.
Strengthen your upper back and shoulders with band pull-aparts. Improve posture and alleviate pain. Stand/sit, hold band, arms extended, pull apart to chest, return. 2 sets x 15 reps, rest 1 min.
Strengthen core, boost stability & prevent injuries. Lie on back, arms up, knees bent at 90°. Lower one leg while keeping lower back pressed down. Switch legs. 2 sets of 10 reps per leg with 1 min rest.
Stretch and strengthen with downward-facing dog yoga pose: Begin in pushup position, lift hips to ceiling, straighten legs, hold for 3-5 seconds, return. Aim: 4 sets x 5 reps, 1 min rest.