Strength After 60: Simple Routines to Prevent Muscle Loss

39. Seated Trunk Rotations: Reclaiming Spinal Flexibility and Core Health

Maintaining a flexible, mobile spine is critical for reaching, looking over your shoulder, and even simply sitting comfortably, yet rotation is often lost with age. The seated trunk rotation safely restores this range of motion while activating the oblique core muscles. Sit tall on the edge of a sturdy, backless chair, feet flat on the floor. Clasp your hands lightly over your chest. Slowly and gently twist your torso to the right as far as comfortably possible, using only your mid-section—keep your hips pointing forward. Pause for a breath, then slowly rotate back to the left. Perform 10 controlled repetitions per side. This simple, no-impact movement lubricates the spinal joints, strengthens the core muscles responsible for twisting and turning, and significantly reduces the strain and stiffness often felt when performing everyday diagonal movements like buckling a seatbelt or reaching for an object behind you.

40. Ankle Dorsiflexion (The "Gas Pedal Lift"): Prevent Toe Dragging

This small, simple exercise directly addresses one of the most common causes of tripping: poor toe clearance (the inability to lift the front of the foot high enough while stepping). The muscle responsible, the anterior tibialis (shin muscle), is essential for flexing your foot upward (dorsiflexion), which is your foot's action of getting ready for the next step. Start by sitting tall in a sturdy chair, feet flat on the floor. Keeping your heel planted, slowly lift just the front of your foot and toes off the ground as high as possible, imagining you’re pulling your foot up against a gentle resistance. Hold this lift for three seconds, feeling the work in your shin, then lower slowly. This drill strengthens the specific muscles that ensure your toes clear the floor safely when you walk, preventing the dreaded "foot-drag" that catches on rugs and uneven pavement. Make this a habit: strong shins mean smoother, safer walking.