If You’re Over 50, Give Me 4 Minutes

If you’re over 50, I need just 4 minutes of your day.
These simple moves take only a minute each — and if you commit to them daily, you’ll feel stronger, looser, and better every day.

1. Side Bending Stretch (1 Minute)

Stand with your feet wider than hip-width, knees soft.
Reach one arm up and over like you’re trying to touch the wall beside you.
Hold this stretch for 30 seconds on one side, then switch sides and hold for 30 seconds more.
This opens up your sides, back, and shoulders.

2. Reverse Tabletop (1 Minute)

Sit on the floor with your feet flat and knees bent.
Place your hands behind you, press into your glutes and core, and lift your hips up.
Lower back down and repeat for a full 1 minute.
This wakes up your backside — glutes, back, and shoulders — and helps with hip flexibility too.

3. Hamstring Hinge Stretch (1 Minute)

Stand tall with a slight arch in your back.
Hinge at your hips, keeping your back flat, and reach toward your feet, shins, or thighs — wherever you feel a good stretch in your hamstrings.
Hold for 30 seconds, slowly roll up, then repeat for another 30 seconds.
This helps loosen tight hamstrings that affect posture and back pain.

4. Clamshell (1 Minute)

Lie on your side in a fetal position — knees bent high, heels behind you.
Roll your upper body slightly forward.
Keeping your feet together, lift your top knee up and lower it back down.
Do this for 30 seconds on one side, then flip over for 30 seconds on the other.
This strengthens your gluteus medius — a small but powerful muscle that supports balance and hip stability.

Conclusion

Just four minutes a day can make a huge difference.
These simple stretches and strength moves will improve your flexibility, stability, and confidence in movement — so you can keep doing the things you love without pain or stiffness holding you back.