Move Like You’re 20

Five ways to do it:

Youthful movements

For the most part, people’s joints don’t age simply because of time passing, but because we stop moving those joints properly, leading to stiffness, weakness, and reduced coordination between the joints.

In particular, sitting for many hours per day reduces not just mobility, but also how well the joints function together as a system.

So, consider practising these 5 movements:

1. 90/90 hip rotations: sit on the floor with your feet slightly wider than shoulder-width, keep your chest up and your core engaged, rotate both knees side to side without shifting your hips to maintain 90° angles in your legs, and repeat.
2. Deep squat hold: lower into a deep squat with your feet slightly wider than shoulder-width and your toes slightly turned out, keep your chest upright and your spine neutral while preventing your knees from collapsing inward, and hold (longer is better; aim for at least a few minutes as soon as you comfortably can).
3. Cat–cow spine mobility: start on all fours with your hands under your shoulders and your knees under your hips, alternate between dropping your belly and lifting your chest, then rounding your back and tucking your chin, holding each position for 5 seconds and repeating.
4. Half-kneeling open book: kneel with one leg forward at 90°, keep your hips stable and your spine neutral, rotate your front-side arm in a half circle while following your hand with your eyes, pause for 2 to 3 seconds, and repeat.
5. Ankle dorsiflexion drill: from a half-kneeling position with your front foot flat, lean forwards and drive your front knee forwards without lifting your heel, hold for 5 seconds, and repeat.

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!