Strength After 60: Simple Routines to Prevent Muscle Loss

Lisette Marie

25. Head Turns in Tandem Stance (Vestibular Challenge)

A man in a peaceful yoga pose outdoors, embracing mindfulness and relaxation. Photo Credit: Pexels @Ketut Subiyanto

This exercise integrates balance with the vestibular system (inner ear), preparing you for real-life movements like quickly turning to answer a call. Stand in the heel-to-toe position (Tandem Stance) with a finger lightly touching a wall. Once steady, slowly turn your head from side to side (looking left, then right) 10 times, keeping your body still. This trains your eyes and inner ear to work together, improving stability and reducing the dizziness that often accompanies rapid head turns or looking up/down.

26. Dynamic Diagonal Reach (Cross-Body Integration)

An athletic woman in sportswear stretching her arms indoors beside a large industrial window. Photo Credit: Pexels @Andrea Piacquadio

This functional movement trains the entire cross-body chain (from foot to shoulder) needed for safely reaching and twisting. Stand in a slight staggered stance. Extend your right arm high and across your body towards the upper left corner of an imaginary box, while gently bending your opposite knee. Return slowly, then switch to the other side (left arm to upper right corner). This controlled, multi-directional reaching activates the oblique muscles and hip stabilizers, improving the complex coordination needed to avoid falling when reaching for objects off-center.

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25. Head Turns in Tandem Stance (Vestibular Challenge)

26. Dynamic Diagonal Reach (Cross-Body Integration)

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