3 Key Movements Over-50's Should Do Daily!
Summary
TLDRIn this informative video, physiotherapist Will Harow introduces three essential daily exercises for individuals over 50 to enhance strength and mobility. The exercises include the sit back squat for lower body flexibility, the overhead reach for shoulder and thoracic spine mobility, and hip rotation to maintain hip joint health. Each movement is tailored with varying difficulty levels, and viewers are advised to consult healthcare professionals before starting any new exercise regimen to ensure safety and suitability.
Takeaways
- π§ββοΈ The script introduces three daily exercises for individuals over 50 to improve strength and mobility, focusing on areas that tend to weaken and stiffen with age.
- ποΈββοΈ The first movement is the 'sit back squat', which is beneficial for the mobility of the back, hips, knees, and ankles, and is demonstrated with varying levels of difficulty.
- π€ The script acknowledges that not everyone can perform these exercises, emphasizing the importance of consulting with a healthcare professional before starting any new routine.
- π΄ For those with limited mobility, the script suggests breaking down the 'sit back squat' into simpler components to safely stretch the lower back and hips.
- π ββοΈ It's advised to avoid any exercises that cause pain, highlighting the need for personalization and caution when engaging in physical activity.
- π€ΈββοΈ The 'overhead reach' is the second exercise, aimed at improving shoulder and thoracic spine mobility, with progressions for different levels of flexibility.
- π§ββοΈ The script demonstrates how to perform the 'overhead reach' against a wall, starting with a simple version and advancing to more challenging positions.
- π€² The final exercise is 'hip rotation', which is crucial for maintaining hip health and preventing stiffness, especially as cartilage may degrade with age.
- π¦Ώ The hip rotation exercise involves lying on the back and rotating one leg in and out from the hip joint, with the other leg bent for stability.
- π₯ The script notes that men often have more difficulty with medial rotation due to a higher prevalence of hip revision, while women may have better natural hip rotation.
- π The presenter, Will Harow, offers a book titled 'Thriving Beyond 50' for those seeking more information on health and fitness for the over-50s.
Q & A
Who is the speaker in the video and what is their profession?
-The speaker is Will Harow, who is an over 50s specialist physio at HT physio INF farum.
What is the main purpose of the video?
-The main purpose of the video is to reveal three daily movements that are beneficial for improving strength and mobility in people over the age of 50.
Why are these three movements important for people over 50?
-These movements are important because they target areas of the body that tend to become weak, stiff, and tight with age, and can help reverse this process.
What is the first movement recommended for over 50s and what does it target?
-The first movement recommended is the sit back squat, which targets the mobility of the back of the hips, knees, and ankles.
What are the different levels of difficulty for the sit back squat movement?
-The sit back squat has easy, intermediate, and advanced levels, allowing people with varying abilities to perform the exercise according to their comfort and capability.
What is the second movement shown in the video and what does it aim to improve?
-The second movement is the overhead reach, which aims to improve shoulder mobility and mobility of the thoracic spine or midback.
How should one perform the overhead reach exercise correctly?
-To perform the overhead reach, one should stand facing a wall, place one hand on the wall, and walk fingers up the wall as high as possible while maintaining good posture and without lifting the nose from the wall.
What is the third movement and what does it help prevent as we age?
-The third movement is hip rotation, which helps prevent stiffness in the hips and the loss of hip mobility, which can be early signs of hip joint issues.
How should one perform the hip rotation exercise and what is its main focus?
-To perform the hip rotation, one should lie on their back, straighten one leg, and rotate it across the body and back to neutral, focusing on the hip joint as the pivot point.
What is the book mentioned in the video and where can it be found?
-The book mentioned is called 'Thriving Beyond 50' and it can be found on Amazon using the provided link in the video description.
What advice does Will Harow give regarding trying these exercises?
-Will Harow advises to try these exercises for a couple of minutes a day, to work on them consistently, and to consult a healthcare professional before starting to ensure they are suitable for the individual's health condition.
Outlines
π§ββοΈ Daily Movements for Over 50s to Improve Strength and Mobility
Will Harow, an over 50s specialist physio at HT physio INF farum, introduces three daily exercises essential for individuals over 50 to enhance strength and mobility. These exercises target areas that tend to weaken and stiffen with age. The video provides variations for different ability levels, emphasizing the importance of consulting healthcare professionals before starting any exercise regimen, especially to avoid movements that cause pain. The first movement presented is the sit back squat, which benefits the back, hips, knees, and ankles, with a demonstration of how to perform it at varying difficulty levels.
π€ΈββοΈ Enhancing Shoulder and Thoracic Spine Mobility with Overhead Reach
The second exercise featured in the script is the overhead reach, designed to improve shoulder mobility and thoracic spine flexibility. The exercise starts with a simple wall walk, progressing to more advanced stages that involve maintaining posture while lifting the arm off the wall without moving the nose. The importance of keeping the neck relaxed and engaging the glutes for stability is highlighted. The exercise aims to alleviate stiffness and improve shoulder mechanics, with suggestions to spend a few minutes on each side for optimal results.
ποΈββοΈ Hip Rotation for Maintaining Joint Health Beyond 50
The final movement discussed is hip rotation, crucial for preventing stiffness and maintaining joint health as we age. The exercise involves lying on the back with one leg bent and the other straight, performing internal and external rotations at a 90Β° angle to the body. The script notes that one side may be stiffer than the other, indicating the need for focused practice on the stiffer side. The benefits of this exercise include improved hip mobility, reduced pain, and better overall walking and strength, with a recommendation to practice for a few minutes daily.
π Additional Resources for a Healthier Life Beyond 50
In the concluding part of the script, Will Harow invites viewers to share their experiences with the exercises and mentions his book, 'Thriving Beyond 50', available on Amazon. The book presumably offers further insights and guidance for maintaining health and mobility in the over 50s demographic. The video ends with an expression of gratitude for the viewers' time and engagement.
Mindmap
Keywords
π‘Mobility
π‘Strength
π‘Over 50s Specialist Physio
π‘Sit Back Squat
π‘Overhead Reach
π‘Thoracic Spine
π‘Hip Rotation
π‘Healthcare Professional
π‘Pain
π‘Thrivent Beyond 50
π‘Daily Exercise
Highlights
Will Harow, an over 50s specialist physio, introduces three daily movements to improve strength and mobility for those over 50.
The movements target areas that become weak, stiff, and tight with age, and are broken down into easy, intermediate, and advanced levels.
The first movement, the sit back squat, is beneficial for the mobility of the back, hips, knees, and ankles.
Different levels of the sit back squat are demonstrated, including modifications for those with knee or back issues.
The overhead reach exercise is introduced to improve shoulder mobility and thoracic spine flexibility.
Instructions are given for a simple wall exercise to progress shoulder mobility, with variations for different levels of stiffness.
Advanced shoulder mobility is achieved by lifting the arm off the wall while keeping the nose in contact, emphasizing posture and neck relaxation.
Hip rotation exercises are crucial for maintaining hip health and preventing stiffness as we age.
The hip rotation exercise involves lying on the back and rotating the leg in two directions, starting with a 90Β° angle.
It's noted that one side may be stiffer than the other, indicating the need for focused practice on the stiffer side.
Consistent practice of hip rotation exercises can lead to improved mobility and strength in the hips.
The importance of practicing these movements daily for overall health benefits is emphasized.
Will Harow's book, 'Thriving Beyond 50', is mentioned for those seeking more information on health and mobility for over 50s.
The video concludes with an invitation for viewers to share their experiences with the exercises and to subscribe for more content.
A reminder is given to consult healthcare professionals before starting any new exercise regimen, especially for those over 50.
The video provides a practical approach to maintaining and improving physical health for the over 50s demographic.
Transcripts
if you're over 50 there are three
movements that you should do daily to
improve your strength and your mobility
and in this video I'm going to show you
what those movements are and why they're
so important if you don't know who I am
my name is will harow and I'm the over
50s specialist physio here at HT physio
INF farum and today we're going to be
revealing three movements that over 50s
should do every day to improve their
health now I've chosen these three
movements because they are all do with
areas of the body that become weak and
stiff and tight in people over the age
of 50 and just doing these movements a
couple of times a day is often enough to
reverse that process now I understand
that the over 50s category has a whole
range of abilities so for each movement
what I've tried to do is break the
movement down into an easy component an
intermediate and a more difficult one
for our more advanced over 50s but that
being said these movements are not going
to be suitable for everyone this is just
general information so make sure you get
checked out by your healthc care
professional to see if it's applicable
to you and definitely avoid any of the
movements that cause pain now that's
being said let's have a look at the
three movements so you can have a go at
them at home the first movement that
over 50 should do daily is the sit back
squat and this is one of my favorite
exercises for mobility of the back of
the hips of the knees and of the ankles
so I'm going to show you the different
levels of difficulty of this movement
now so all you need for this to work is
something to hold on to like a kitchen
work toop or the back of a chair
something that isn't going to move when
you start to pull against it so I'm
going to use my bed here what we're
going to do is put two hands on the bed
like this leaning slightly forwards and
then all we're going to do whilst
holding on is sit back into it as if
we're going to sit back into a chair and
try and round the the back and sit back
down towards the ground now you'll see
here that this is like a stretch for
lots of different parts of my body so
when I'm going back like this I'm
stretching my lower back as I start to
bend what I'm doing now is I'm
stretching the bottoms of my hips up
into flexion so my knees are coming up
towards me and my buttock is getting
stretched and now I'm starting to
stretch the quads and I'm also
stretching the calf muscles at the back
so it's such a nice combined movement
you're going to work a lot of different
parts of the body doing this but I
appreciate not everyone's going to be
able to do this so what we're going to
do instead if you can't do this movement
is we're going to break it up into a few
chunks so the first thing we can try and
do is just this part where we're just
holding on to something and leaning back
and this is going to give us a nice
stretch in the lower back so if that's
where you need to start that's
absolutely fine to do that and that's
definitely valid you're also going to
work your hips slightly if you feel you
can bring your body down towards your
knees more that is going to increase the
stretch and this would be where I would
start if you don't have great knees so
if your knees are sore you can see I'm
only slightly bending my knees but I'm
getting all of the benefit in my hips
and in my back now if you find that
you've got a bad back and you don't like
to do this what you can do is you can
keep the back nice and straight and just
practice going down into these types of
movements so this is like an upright
squat again another Bri brilliant
movement there's nothing wrong with
doing this if you've got a bad back and
you still want to work your hips and
your knees and that will also help you
with your ankles now what I like to do
or tell people to do is you just play
around in these movements probably for 2
or 3 minutes a day just getting into
that position and holding it really
rounding your back bringing your bottom
as close to the floor as you can is a
lovely way to get a stretch all over the
body and maintain mobility in these key
areas so the next exercise I'm going to
show you how to do is called the
overhead reach and this is a great
exercise for improving shoulder mobility
and mobility of the thoracic spine or
midback so doing this a couple of times
a day is key for these specific areas of
the body so the exercise is quite simple
you just need a wall I'm going to show
you the simple way to do it first and
then we're going to move on to more
Progressive ways so many people over 50
don't have great shoulder Mobility so
what we're going to do is we're going to
work to improve this movement called
flexion okay so we're going to stand
facing a wall one hand on the wall like
this with a good posture and you're
going to start just by walking your
fingers up the wall as high as you can
go now for many people this exercise
alone is going to be enough and it will
improve your shoulder Mobility so if you
feel stiffness here just stop here hold
for a second you might gently just want
to try and lean in slightly to the wall
as long as it's painfree and it's safe
for you to do so and then bring yourself
back down like this so this is nice to
just improve shoulder Mobility if you're
very stiff now if you're incredibly
stiff you might only be able to get your
shoulder to here which is fine you just
stop here for a minute hold it maybe
just lean into the stiffness and then
bring yourself back down and repeat a
few times in a row but if you're a bit
more advanced and you can quite easily
get your hand up here what we're going
to do next is walk closer to the wall
until your nose is touching the wall so
your nose is touching the wall like this
still with a good posture you want to
come quite close to the wall and then
all we're going to try and do is keep
that posture and lift your arm off the
wall without lifting your nose away and
then coming back down now this is a
great exercise to build strength and
stability in the shoulder in that last
movement you'll also work on your
thoracic spine control as well but the
key here is to keep your neck relaxed we
do that by keeping the nose resting
gently on the wall and then just lifting
that arm away hold for a
second and then pop it back down I'll
show you on the other side so again the
nose stays on the wall we lift the arm
as high as possible keep a good posture
what we want to do is just squeeze the
bum together as well just before we lift
the arm so squeeze your glutes and then
lift away you can probably see this arm
is a touch stiffer for me that's because
this arm is the one at the moment which
is I've made a little bit sore with some
of my own exercises so we're just going
to work on this one a little bit longer
until it starts to loosen up and until I
can regain control over that joint so
that's a great exercise to do spend a
couple of minutes on each side and that
will really really improve your shoulder
mechanics and stiffness in the Upper
Limb and give you healthier shoulders as
a result then the final movement that
over 50 should do daily is hip rotation
now as we get older the hips become
stiffer the ligaments tighten around the
hips and if we lose cartilage in the
process of arthritis we can lose the
ability to rotate the hips and then that
can be the first signs of things going
wrong for someone in their hip joint so
if we want to avoid unhealthy hips as we
get older this is a key exercise to do
daily it's very very simple we're going
to do it lying down on your back like
this and what you're going to do is
straighten one leg and leave the want to
be worked bent like this then we're
going to bring the leg up to 90Β° so
we've got a 90Β° angle between the thigh
bone and your body the exercise is two
stages and it's very very simple first
thing we're going to do is we're going
to turn the leg bringing the shin bone
across the body as far as we can just
till we reach The Natural end and then
we're going to go the other way come
back to neutral and then rotate outwards
now you can see that I've basically got
a line going down my leg like this so my
leg is not moving it's just
turning and the thing that's doing the
rotating is actually in my hip so even
though it's the shin bone that looks
like it's moving the movement is all
occurring from the hip joint this is
like the pivot point and these two
directions of rotation you might find or
be surprised to find that one of them on
one side is very very stiff and the
other one moves quite well and that's
the early sign that stiffness is setting
in but if you start to work on it like
this just going from one to the other as
long as it's painfree to do so it will
improve over time now for many people
this can be quite fatiguing because what
we're doing is we're working muscles or
isolating muscles that aren't used to
being isolated but if we do it
consistently they will become stronger
so that's that side let's have a look at
the other side so we bend the leg up
like this the line of force is going
straight down and then that's like your
pivot point so you're rotating across
cross like this and then you're going to
go the other way like that and you can
see that movement there for me feels a
bit stiffer which means I should
probably spend longer working on medial
rotation which is turning the thigh
inwards like that and then coming back
out into external which I'm quite good
at now as a side note you might find
that most men tend to be quite stiff
going into medial
rotation and that's because re version
of the hip is more common in
men and women tend to be a bit better in
their hip rotation but both sexes should
practice this at least for a couple of
minutes a day just to keep that hip
mobility good doesn't take that much
practice to start to see improvements
but the benefits on your mobility and
your walking and your strength are
definitely worth it so those are the
three movements that over 50s should do
daily I often give these movements out
to my clients and if they do them over
time what it does is improve their
Mobility help them move with less pain
and better strength and leads to better
overall health so if you give them a go
I hope they help you please do drop a
comment below let me know how you got on
if you gave them a try and if you want
to get more from me you can pick up a
copy of my book it's called thriving
Beyond 50 and you can find it on Amazon
using the link below anyway thank you so
much for watching I appreciate your time
and watching these videos and I'll see
you on the next one
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