Dead Bug Lift. Lie on the floor with your knees bent, feet flat and your arms straight up. Lower the right arm and left leg slowly to the floor, keeping your back flat. Rest for a moment, then return your arm and left to their original position. Switch arms and legs. Repeat as many times as you are comfortable doing.
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Bird-Dog Lift. This exercise will strengthen your core muscles which helps to support your spine. Position yourself on your hands and knees. Balance on your right hand and right knee while lifting your left arm straight forward, and extending your left leg straight back. After doing as many as you are comfortable, switch to the other side.
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Side Leg Lifts. Lie on your side with your legs stacked and your hips square. Raise the upper leg as far as you can, then lower the leg slowly, Repeat. After doing as many as you are comfortable with, switch sides and repeat.
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Hip Thrust. Place your head and shoulders on a bed, a bench or a couch, and with your feet flat on the floor, slowly raise your body until it’s level with your shoulders and head. Start slowly with a few hip thrusts until you are able to do more.
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Resistance Band Row. Studies have shown that resistance band training can greatly improve joint strength, range of motion and lessen pain. For a resistance band row, place the middle of the resistance band under your feet. Grab both handles and with your elbows bent at 90 degrees, pull back causing your shoulder blades to squeeze together. Then slowly allow your arms to return to a neutral position. Repeat 10 times.
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Chair Squat. Stand in front of a chair with your feet shoulder-width apart, and your arms out forward. Slowly sit, and then stand again without swinging your arms or moving your chest to propel you up. Start with a few at first, then gradually increase the number of times you stand.
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Many of us have joint stiffness, whether it shows up early in the morning, performing daily tasks or just before a workout.
Joint stiffness doesn’t mean you should move less, it probably means you need to move more. By strengthening the muscles around the joints, you’ll help the joint move more smoothly, and with better range of motion.
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Noise cancelling ear buds or headphones are another piece of health tech that can keep your workout from being interrupted by distractions.
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Smartrings track many of the same features as smart watches and fitness bands, and can often allow you to use the connected phone app to download detailed reports and health history.
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Smart trackers in watches and some phones have the ability to take an ECG reading and deliver an alert for things like atrial fibrillation. Some models can detect sleep apnea and measure antioxidant levels. In the future, health trackers may be able to measure blood pressure.
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