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This exercise decomposes the spine and enhances shoulder mobility, supporting independent living as one ages.
3. Hip Bridges
Hip bridges target critical muscles in the lower body and core, promoting better posture and reducing the risk of chronic back pain. This exercise mirrors everyday movements like standing up and climbing stairs.
To perform hip bridges:
Lie flat on your back with knees bent and feet hip-width apart.
Press through your heels to lift your hips toward the ceiling.
Hold at the top for a moment before lowering back down.
Aim for 10-15 repetitions, ensuring gradual progression as strength develops.