If your hips feel stiff, your back doesn’t move like it used to, and every stretch seems to give only temporary relief, you’re not alone. Millions of adults over 50 quietly live with that same tightness every day.
The truth is, it’s not just aging—modern life has stolen the natural movements your body was designed for. But here’s the exciting part: your body can relearn them.
In this article, we’ll explore five primal moves that act as a reset button, helping you move with more freedom and confidence.
1. Deep Squat Flow: Reset Your Lower Body
When many people over 50 hear “squat,” they worry about their knees. But avoiding deep squats can actually make joints weak and stiff.
In many parts of the world, people sit in deep squats daily without issues. The deep squat flow unlocks years of stiffness in your hips, knees, and ankles.
Here’s how to start:
- Stand with feet shoulder-width apart and slowly lower into a squat, going only as low as feels safe.
- Use your hands for support on a chair or countertop if needed. Keep your chest lifted and back long.
- Gently rock side to side, then lift your hips into a forward fold to stretch your hamstrings.
- Lower back down and repeat this flow 3–4 times. It adapts to your level, making every inch of progress count.
2. Kick Through: Reawaken Your Rotation
Daily life often involves rigid, straight-line movements, but your spine is designed to twist and rotate. The kick through reconnects your shoulders, spine, and hips, moving them as one unit.
Start on all fours in the beast position, with knees lifted an inch off the floor. Lift one hand and kick the opposite leg across your body, then switch sides.
If it’s too challenging, try the under switch by rotating your leg under your body while lifting the opposite arm. This move fires up your core and improves balance.
3. Beast Hold: Strengthen Your Core Foundation
A stable core is essential for all movements, and the beast hold lights up those stabilizer muscles.
Begin on all fours with hands under shoulders and knees under hips. Press your palms down and lift knees 1–2 inches off the floor, keeping your back flat. Hold for 20–30 seconds, breathing steadily. As you improve, add shoulder taps for extra challenge.
This simple position teaches your body to brace naturally, helping you stand taller and protect your back.
4. Crawling: Reconnect Your Natural Gait
Crawling might feel funny, but it’s a powerful whole-body exercise that reawakens your natural gait pattern.
Start in the beast hold position and move forward slowly, stepping right hand with left foot, then left hand with right foot. Keep your back flat and core braced. Aim for 30–40 seconds, building up to a minute.
For a challenge, try the bear crawl with straightened legs. This primal movement strengthens shoulders, hips, and core while improving balance and resilience.
5. 90 Over 90 Hip Flow: The Ultimate Hip Reset
Your hips are the command center of your body, and when they’re locked up, your back and knees suffer. The 90 over 90 hip flow restores mobility and strength.
Sit with one leg bent at 90° in front and the other behind at 90°. Slowly transition to the opposite side, then press through your front leg to lift your hips up. Lower back down and aim for 5–6 slow reps per side.
This move unlocks tension, improves balance, and makes everyday activities like climbing stairs feel smoother.
Safety First: Who Should Be Cautious?
While these moves are safe for most, if you’ve had recent surgery, severe arthritis, joint replacements, or issues like uncontrolled high blood pressure or dizziness, consult your doctor first. Always start small, use support, and listen to your body. Progress at your own pace.
Conclusion: Reclaim Your Natural Movement
Together, these five primal movements create a powerful system to help you move with more freedom, stability, and confidence.
You don’t need hours in the gym—just consistency. Imagine getting up from a chair without stiffness or bending without back worry.
Your body is adaptable at any age; give it the right input with these moves, and you’ll feel younger and stronger than you have in years.
