Even worse,injury risksincrease because the body isn’t as robust as before.
Read on for the nine best strength exercises to prevent injury after 50.
These moves support your body and can even alleviate any current problem areas!
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Hip Bridges
Everyone should do a hip bridge.
Drive through your heels, and squeeze your glutes to push your hips up.
Do not use your lower back you pull yourself up.
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2.
Pull-Throughs
Like the hip bridge, pull-throughs are fantastic at strengthening your backside.
Extend your hips, and stand tall.
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To get started, set a cable handle to chest height.
Grab the handle, take a step back, and stand facing the cable.
Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso.
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Once you finish all your reps, switch sides.
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4.
It also enhances your posture and grip, which can help with daily chores or tasks.
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The farmer’s carry is actually quite simple to perform.
Grab a heavy dumbbell with each hand, keep your chest up and shoulder blades squeezed, and walk.
Keep your hips low and your head up.
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6.
To begin, get on both knees, and set a cable handle to chest height.
While facing perpendicular to the cable, bring the handle to your chest.
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Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees.
Push the handle straight forward, and hold for three seconds.
Bring it back to your chest, and repeat.
Then, switch sides, and repeat.
Lat Pulldowns
This is a great exercise to build strength in your upper back, arms, and grip.
Sit at a lat pulldown machine, and grab the handle about shoulder-width apart with your palms facing away.
Keep your torso upright, squeeze your shoulder blades together, and pull the bar toward your collarbone.
Keep your chest up as you pull.
Stand with your feet shoulder-width apart with your toes slightly out.
Start the movement by sitting backward and spreading your knees apart.
Descend below parallel while keeping your lower back flat.
At the bottom, drive through your heels, and keep your knees apart.
Single-Leg Romanian Deadlifts
The deadlift is the last of the best exercises to prevent injury after 50.
With dumbbells in your hands, slowly bend forward, and pull one leg behind.
Once the weights are below your knees, drive back up, and squeeze with your glute.
Don’t twist your hips to the sidekeep them square and faced forward.
