Exercise: Three Moves a Day to Improve and Maintain Your Range of Motion

These low impact, mobilizing movements won’t just build strength in your core and tone your body, but they can keep you nimble as you age. 

These three exercises are the perfect addition to your morning routine. They are no impact and require no equipment so you can get them done anytime, anywhere. As always, check with your doctor first to make sure these exercises will work for you, particularly if you’re experiencing any pain in movements or your lower back.

3 rounds | 10 reps of each exercise


Fire Hydrants
Fire Hydrants are great for strengthening the glutes and core, which can help protect and reduce pressure on the lower back. By working to strengthen muscles while mobilizing the body, we can possibly reduce low back pain if it’s something that can be addressed through exercise.

  • Kneel on all fours, shoulders over wrists and hips over the knees.
  • Keep your right knee bent as you lift your leg to the side.
  • Keep your shoulders square, back flat and core engaged as your lift and lower your leg back down.
  • Repeat this for 10 reps and then complete the same exercise with the other leg.


Hip Circles

Hip Circles are set up on all fours as well.

  • Start like Fire Hydrants and guide the knee out to the side, then take the knee straight back behind you and guide it back down to the ground creating a circle like shape.
  • Complete 10 reps in the same direction and then reverse by taking the knee straight back, then out to the side and back down to the ground.
  • Complete with the other leg in both directions.


90/90 Lifts
90/90 Lifts are great for added pressure and resistance working with the body, while also isolating a small area by restricting movements in the joints and hips.

  • Take one leg in front of you and the other behind, bending both legs at a 90 degree angle.
  • Place your hands in front of the front shin and hinge slightly forward.
  • The back leg is your working leg as we press the inner thigh down to the ground and work to lift the back foot off the ground by rotating the back hip in.
  • Complete 10 reps and then switch sides.

Video produced by Anna Kestler.

Screenshot 2023 01 14 At 103742 AmI am Anna Kestler, born and raised in Pittsburgh, where I co-own a fitness studio, Sweat PGH.  I am a fully certified personal trainer and fitness nutrition specialist. My love for fitness started at a young age with basketball and continued into the collegiate level at The College of William & Mary. I love the way fitness can not only transform the body and mind, but how we can use it to break through boundaries and realign to heal ourselves naturally.

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Categories: BeWell