MoveStrong Seniors

MoveStrong Seniors Visit Youtube for longer exercise videos and resources
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Hi, I’m Dr. Kaitie, a DPT helping the active aging population stay healthy, mobile and independent

📌 Check out my website for guides and resources at www.movestrongseniors.com/linktree!

06/03/2026

Try this hack if your low back bothers you when you stand for too long!

If standing in one spot starts to make your back ache, try leaning forward onto a counter, shopping cart, walker, or even your thighs for a few seconds.

Why does this help?

When you gently lean forward, your pelvis and spine move into a slightly flexed position. For many people, this can create a little more space around the joints, nerves, and nerve roots in the lower back compared to standing fully upright in an extended posture. Less pressure can mean less discomfort and better tolerance for standing.

This is one reason many people find themselves naturally leaning on a shopping cart at the grocery store. It often feels more comfortable because it unloads the lower back and allows the nerves a little more room.

The goal isn’t to stay bent forward forever. It’s simply a strategy to help manage symptoms so you can continue doing the activities that matter to you.

✅ Standing in line
✅ Cooking in the kitchen
✅ Walking through a store
✅ Attending events with family and friends

Progression: Try standing a little longer before needing the lean, or alternate between standing upright and brief forward leans.

Regression: Use a sturdy countertop, walker, or other stable support to make the movement feel safer and more comfortable.

Safety Tips:
• Move slowly into and out of the position.
• Hold onto a stable surface if balance is a concern.
• Stop if symptoms worsen, you feel dizzy, or pain travels further down the leg.

Everyone’s back is different. What feels great for one person may not be appropriate for another.

⚠️ This content is for educational purposes only and is not medical advice. Consult your healthcare provider or physical therapist to determine what is appropriate for your individual situation.

06/03/2026

After years of working with aging adults… if I could only do 5 exercises for the rest of my life, these would be them.

✅ Cross-body reaches x 10 each side (20 total)
✅ Heel raises x 20
✅ Side step with arm raises x 5 each side (10 total)
✅ Mini squats x 12
✅ Wall push-aways x 10

Why these five?

Together, they train many of the movements we need for everyday life:

• Cross-body reaches improve mobility, coordination, balance, and the ability to reach across your body safely.

• Heel raises strengthen the calves and ankles, which are critical for walking, climbing stairs, and balance recovery.

• Side steps with arm raises challenge lateral stability, posture, and coordination while getting the heart rate up.

• Mini squats strengthen the hips, glutes, and thighs for standing up from chairs, getting on and off the toilet, and climbing stairs.

• Wall push-aways build upper body strength for pushing doors, getting out of bed, and maintaining independence.

No exercise can do everything, but these five cover most major muscle groups while also working balance, mobility, coordination, and functional strength.

Make it easier: Use a sturdy counter or chair for support, decrease your range of motion, or perform fewer repetitions.

Make it harder: Move slower, reduce hand support, increase repetitions, or add light resistance when appropriate.

⚠️ Always perform exercises in a safe environment with something sturdy nearby for support if needed. Stop if you experience dizziness, chest pain, or symptoms that concern you.

This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before starting a new exercise program.

06/02/2026

The best fall prevention exercise is one you can actually practice safely!

One of my favorite exercises for balance is tandem walking (walking heel-to-toe in a straight line). If appropriate and safe for you, you can progress to retro tandem walking (walking heel-to-toe backward), which adds an extra challenge for balance, coordination, and body awareness.

The key is practicing in a safe environment.

Start by lightly holding onto a countertop, sturdy railing, or another stable surface. As your confidence and balance improve, you can gradually use less hand support. Eventually, some people may be able to perform the exercise without holding on at all.

Why is this important?

Balance isn’t something we magically maintain as we age. It needs to be practiced. Challenging your balance in a safe and controlled way helps train your body to react to changes in your environment and can improve confidence during everyday activities like walking in crowded areas, navigating uneven surfaces, or turning while carrying items.

✅ Regression:
• Walk with a wider stance
• Use both hands for support
• Reduce the distance

✅ Progression:
• Use lighter fingertip support
• Remove hand support if safe
• Add retro (backward) tandem walking
• Increase distance or time

⚠️ Safety Tips:
• Perform near a sturdy support surface
• Clear the area of tripping hazards
• Wear supportive footwear
• Have someone nearby if you are at risk for falls

*MoveStrong Seniors Disclaimer: This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before starting a new exercise program. Stop immediately if you experience pain, dizziness, shortness of breath, or feel unsafe

06/01/2026

If your low back feels achy after sitting or standing too long, try this!

A gentle stretch with a small walkout can help relieve tension through the spine and create a little more space around the nerve roots.

This is a great “reset” when your back is telling you it needs a position change.

Try this:
1. Place your hands on a counter, chair, floor or exercise ball
2. Slowly walk your hands out
3. Let your chest soften down
4. Take a few deep breaths
5. Walk back in slowly

You can hold for just a few seconds or longer if it feels good.

No exercise ball? No problem. A kitchen counter works great.

Progression: Walk your arms out farther or hold the stretch longer.

Regression: Make the movement smaller.

🚨 Safety tips:
Move slowly, breathe, and avoid forcing the stretch. Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms going down the leg.

⚠️ Disclaimer: This is general education and not medical advice. If you have pain, an injury, or a medical condition, check with your healthcare provider before trying something new.

06/01/2026

Do you have difficulty getting enough protein throughout the day or don’t know what to buy? Or how to start?

That’s why I made my protein guide! A simple and clear place to start!

Check it out here along with some other easy guides I’ve made: www.movestrongseniorsguides.com

05/31/2026

This one move trains your legs and balance at the same time ✨

Try this:
Side step out → mini squat
Step back in → mini squat

Think of it as moving between a wide stance squat and a normal base squat.

This exercise helps train your legs, balance, coordination, and control. When you step side to side, your body has to shift weight, stabilize, and then lower into a squat with control.

Want to make it more cardio-based? Pick up the pace a little. The faster you move, the more your heart rate may increase.

Want to focus on strength and balance? Slow it down and focus on good form, steady steps, and quality reps.

🚨 Safety tips:
Use a chair, counter, or wall nearby if needed. Keep your knees soft and avoid letting them cave inward. Only squat as low as feels comfortable.

Regression: Make the step smaller and the squat more shallow.

Progression: Step wider, squat a little lower, or increase the pace while staying controlled.

Try 2–3 rounds of 30 seconds.

⚠️ Disclaimer: This is for general education only and may not be right for everyone. Stop if you feel pain, dizziness, or unsafe, and speak with a healthcare provider if needed.

05/30/2026

This makes getting into bed easier and safer. 🛏️

Many people focus on walking and standing, but one movement that often gets overlooked is the ability to safely get from side lying to sitting up in bed.

This exercise teaches you how to use an elbow prop followed by a flat-hand push to bring yourself upright with control. Instead of throwing yourself up, using momentum, or plopping back down, you’re building the strength and coordination needed to move smoothly and safely.

Why does this matter?
✅ Getting in and out of bed independently
✅ Reducing strain on your neck and back
✅ Improving arm, shoulder, and core strength
✅ Building confidence with everyday movements
✅ Conserving energy by using proper movement mechanics

Progression:
- Perform without using your legs for assistance.
- Slow down the movement and add pauses at each position.
- Practice on a softer surface such as a bed.

Regression:
- Use your hands to assist more.
- Start with pillows behind you to reduce the distance traveled.
- Perform on a firmer surface first to learn the movement pattern.

🚨 Safety Tips:
✔️ Move slowly and avoid holding your breath.
✔️ Keep your movements controlled rather than jerking or rushing.
✔️ If you experience dizziness, pause before sitting fully upright.
✔️ Have a sturdy surface nearby if you’re practicing independently.

Remember: independence is often built through practicing the small movements we perform every day. The more comfortable you become transitioning in and out of bed, the more confident you’ll feel throughout your day.

⚠️ Disclaimer: This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before beginning any exercise program. Stop immediately if you experience pain, dizziness, shortness of breath, or any concerning symptoms.

05/29/2026

Do not wait until after a fall to learn this!

Getting down to the floor and back up is a skill most people do not practice until they absolutely need it.

This quadruped to side sit exercise helps you practice moving your hips, shoulders, core, and balance in a controlled way.

It may feel awkward at first, and that is okay. This takes practice.

Why this matters:
Being able to move on the floor can help with confidence, independence, and safety if you ever need to get up after losing balance, playing with grandkids, reaching for something low, or exercising on the floor.

How to do it:
Start on hands and knees.
Slowly shift your hips to one side.
Sit your hips back toward the floor.
Return to hands and knees.
Repeat side to side with control.

Regression:
Place pillows nearby, use a sturdy surface for support, or make the movement smaller.

Progression:
Move slower, pause in the side sit, or practice transitioning with less hand support.

🚨 Safety tip:
Only try this if you can safely get to the floor and back up. Practice near a sturdy surface and have someone nearby if needed.

⚠️ This is not medical advice. Stop if you feel pain, dizziness, or unsafe, and check with your healthcare provider if you are unsure if this is appropriate for you.

05/28/2026

Grip strength matters more than people think!

A simple squeeze can go a long way.

Try this: grab a small ball, towel, or household object and squeeze it for 3–5 seconds, then relax. Repeat for a few rounds on each hand.

Why does this matter?

Your grip helps with everyday tasks like:
✅ Holding a coffee cup
✅ Opening jars
✅ Carrying groceries
✅ Using railings
✅ Getting up from a chair or couch with support

Grip strength is also connected to overall strength, independence, and longevity. When your hands get weaker, daily tasks can start to feel harder, and that can affect confidence over time.

Regression: Use a softer object or squeeze for less time.
Progression: Use a firmer object, hold longer, or do more reps.

🚨 Safety tip: This should feel like gentle effort, not pain. Stop if you feel sharp pain, numbness, or tingling.

⚠️ Disclaimer: This is general education and not medical advice. Always check with your healthcare provider if you have pain, injury, or medical concerns.

05/27/2026

Most falls happen when people rush.

Practice this instead!

Walk forward a few steps, slowly turn around, then walk back and repeat.

It may seem simple, but turning is one of the most common times people lose their balance, especially when they move too fast, feel dizzy, or do not fully pick up their feet.

The goal is not speed.

The goal is control.

Focus on:
✅ Taking small steps
✅ Turning slowly
✅ Keeping your eyes up
✅ Pausing if you feel off balance
✅ Using support if needed

Regression: Practice near a counter, wall, or sturdy chair and take a pause before turning.

Progression: Try adding more steps, turning in both directions, or walking around a cone/object.

This helps train your body to turn with more confidence during daily activities like walking through the house, turning in the kitchen, or changing directions in a store.

⚠️ Disclaimer: Only try this if it feels safe for you. Use support as needed and stop if you feel dizzy, unsteady, or unsafe.

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