Aging is an inevitable part of life, but how we age is within our control. The idea of “aging gracefully” isn’t just about looking younger—it’s about staying strong, mobile, and independent for as long as possible. Strength training and mobility exercises are two of the most powerful tools for maintaining quality of life as we age.
At Choose2Be, we specialize in personal training and coaching in Nanaimo and across Vancouver Island, both in-person and online. Whether you’re in your 40s, 50s, 60s, or beyond, we create customized fitness programs to help you move better, feel stronger, and stay active. As a certified Medical Exercise Specialist and Parkinson’s Disease Trainer, I work with a variety of individuals, tailoring programs to their unique needs.
If you’re looking for a way to age gracefully, improve mobility, and maintain strength as you get older, this guide is for you.
What Does Aging Gracefully Really Mean?
Aging gracefully doesn’t mean avoiding wrinkles or staying the same size you were in your 20s. It means:
✅ Staying active and strong so you can continue doing what you love. ✅ Maintaining mobility so you can move freely without stiffness or pain. ✅ Reducing the risk of falls, fractures, and injuries. ✅ Keeping your brain sharp and your confidence high. ✅ Living independently and feeling energized every day.
The key to all of this? Strength training and mobility exercises.
The Role of Strength Training in Aging Gracefully
Many people believe that lifting weights is only for bodybuilders or younger athletes. The truth is, strength training is essential for aging well. After age 30, we start losing muscle mass at a rate of 3-5% per decade if we don’t actively work to maintain it. This decline, known as sarcopenia, leads to:
❌ Weakness and fatigue ❌ Poor posture and balance issues ❌ Increased risk of falls and fractures ❌ Slower metabolism and weight gain ❌ Reduced bone density (higher risk of osteoporosis)
But the good news is, strength training can slow down or even reverse these effects!
Benefits of Strength Training for Aging Gracefully
1️⃣ Preserves Muscle Mass & Strength Lifting weights keeps muscles strong and functional, allowing you to continue daily activities like carrying groceries, climbing stairs, or playing with grandchildren.
2️⃣ Boosts Bone Density & Prevents Osteoporosis Resistance training stimulates bone growth, reducing the risk of fractures and osteoporosis. Strong bones mean fewer breaks and injuries as you age.
3️⃣ Enhances Balance & Reduces Fall Risk Falls are one of the leading causes of injury in older adults. Strength training improves stability and coordination, reducing the risk of falls.
4️⃣ Supports Joint Health & Reduces Pain Stronger muscles provide better support for joints, helping with conditions like arthritis and reducing stiffness and pain.
5️⃣ Improves Metabolism & Weight Management Muscle burns more calories than fat. Strength training keeps metabolism high, making weight management easier even as metabolism naturally slows down.
6️⃣ Boosts Mental Health & Cognitive Function Studies show that strength training reduces stress, anxiety, and depression while also improving memory and cognitive function.
Why Mobility Training is Just as Important as Strength Training
Mobility is often overlooked, but it is just as crucial as strength training for aging gracefully. Mobility refers to how well your joints move through their full range of motion. Without good mobility, daily tasks like bending, reaching, or getting up from a chair become difficult.
Benefits of Mobility Training for Aging Gracefully
✅ Reduces stiffness and joint pain – Keeps the body moving smoothly. ✅ Improves posture and alignment – Prevents hunched backs and rounded shoulders. ✅ Enhances flexibility and coordination – Makes everyday movements easier. ✅ Reduces risk of injury – Flexible muscles and mobile joints prevent strains and sprains. ✅ Boosts longevity and independence – Keeps you moving with ease for years to come.
Mobility training includes dynamic stretching, yoga, joint rotations, and functional movements that improve flexibility and prevent stiffness.
How to Get Started with Strength & Mobility Training
Whether you’re in your 40s, 50s, 60s, or beyond, it’s never too late to start. At Choose2Be, we design personalized programs to help you age gracefully, improve mobility, and build strength safely.
Strength Training for Aging Gracefully
Bodyweight exercises (squats, push-ups, lunges)
Resistance bands or light weights
Functional strength training (movements that mimic real-life activities)
Core training (planks, bridges, balance work)
Mobility Training for Aging Gracefully
Dynamic stretching (leg swings, arm circles)
Yoga & Pilates (great for flexibility and core strength)
Foam rolling & self-massage (reduces muscle tension)
Aging Gracefully with Choose2Be: Personal Training in Nanaimo & Online Coaching
At Choose2Be, I offer personal training and coaching in Nanaimo, Vancouver Island, and online to help people of all ages stay strong, mobile, and independent.
✅ Customized fitness plans tailored to your needs ✅ Safe and effective exercises for all fitness levels ✅ Specialized training for Parkinson’s Disease & Medical Exercise Therapy ✅ One-on-one coaching in-person or online
Aging gracefully is about staying active, strong, and mobile for as long as possible. Strength training and mobility exercises are the key to living a vibrant, independent life well into your later years.
If you’re in Nanaimo or anywhere on Vancouver Island and want to start personal training or online coaching, let’s connect! Together, we can create a program that helps you feel your best at any age.
Ready to take the first step?
➡️ Visit Choose2Be.ca to learn more. ➡️ Contact me today to book a free consultation!
Let’s embrace aging gracefully and stay strong for life!
Indian clubs are a powerful and time-tested training tool that has been used for centuries to improve strength, mobility, coordination, and endurance. Whether you’re looking to enhance shoulder health, build grip strength, or develop better movement patterns, incorporating Indian clubs into your fitness routine can be a game-changer.
In this post, we’ll dive into the history of Indian clubs, their benefits, and a beginner-friendly routine to help you get started.
What Are Indian Clubs?
Indian clubs are weighted clubs, often made of wood or metal, that are used for circular strength training. Their unique shape and swinging motions help develop fluid movement, joint resilience, and functional strength in ways that traditional weightlifting does not.
These clubs come in various weights and sizes, from lightweight (1-2 lbs) for mobility training to heavier clubs for strength building. A great starting weight for beginners is 2 pounds per club—it may seem light, but the continuous movement patterns quickly engage muscles and joints in a challenging way.
The History of Indian Clubs
Origins in Ancient Persia, India, and Egypt
The use of club-like training tools dates back thousands of years, with historical evidence pointing to their use in ancient Persia, India, and Egypt. Warriors and wrestlers used these clubs to develop upper body strength, endurance, and agility for battle and sport.
In India, the clubs were known as “Jori” or “Mudgar”, commonly used by Pehlwani wrestlers as part of their strength training regimen. These clubs were often much larger and heavier than modern versions, emphasizing functional strength and endurance.
Adoption in the Western World
During the 19th century, British soldiers in India were introduced to Indian club training and brought the practice back to Europe and North America. By the late 1800s and early 1900s, Indian clubs became a staple in gymnasiums, military training programs, and even physical education in schools.
Over time, their popularity declined with the rise of modern weight training, but today, Indian clubs are making a strong comeback among athletes, physiotherapists, and movement enthusiasts for their incredible joint health and mobility benefits.
Benefits of Indian Club Training
Adding Indian clubs to your fitness routine can offer numerous benefits for your body, including:
1. Improves Shoulder Mobility & Health
Indian club exercises involve circular movements that promote joint lubrication, flexibility, and stability in the shoulders. This can help prevent shoulder pain, stiffness, and injuries, making it an excellent tool for athletes, weightlifters, and desk workers alike.
2. Builds Grip & Wrist Strength
The swinging motions of Indian clubs engage the hands, wrists, and forearms, helping to develop better grip strength and dexterity. This is particularly beneficial for climbers, martial artists, and anyone who wants stronger hands.
3. Enhances Core Stability & Coordination
Since Indian club exercises require controlled, fluid movement, they naturally engage your core muscles to maintain balance and coordination. Over time, this leads to better posture, spinal stability, and full-body control.
4. Develops Functional Strength & Endurance
Unlike traditional weightlifting, which often focuses on linear movements, Indian clubs promote multi-directional movement, which translates into better overall athletic performance and injury resilience.
5. Supports Rehabilitation & Injury Prevention
Indian clubs are widely used in physical therapy and rehabilitation due to their ability to strengthen joints without excessive strain. If you suffer from wrist, elbow, or shoulder discomfort, Indian clubs can be an excellent tool for restoring mobility and function.
6. Engages the Mind & Promotes Flow State
The rhythmic, flowing movements of Indian club training create a meditative experience, improving focus, coordination, and body awareness. Many practitioners find it to be a stress-relieving, almost hypnotic form of movement.
Beginner-Friendly Indian Club Routine
If you’re new to Indian clubs, start with this beginner-friendly routine using 2-pound clubs. This routine focuses on fundamental movements to improve joint mobility, strength, and control.
1. Single Arm Circle
Hold one club and make a smooth circular motion overhead.
Keep your elbow relaxed and let the club flow naturally.
Perform 10 reps per arm.
2. Casting
Hold the club upright and swing it forward and back like casting a fishing rod.
Engage your wrist and shoulder while keeping control.
Perform 10 reps per arm.
3. Pivot Casting
Similar to casting, but now add a pivot in the opposite direction.
This enhances rotational strength in the shoulders.
Perform 10 reps per arm.
4. Circular Pivot Casting
Swing the club in a circular motion while pivoting your feet.
This promotes full-body coordination.
Perform 10 reps per arm.
5. Windmill
Hold a club in each hand and swing them in opposite directions, like a windmill.
Focus on a controlled rhythm.
Perform 10 reps total.
6. Outward Mills
Swing the clubs in an outward circular motion, opening up your shoulders.
Helps with shoulder mobility and endurance.
Perform 10 reps per arm.
7. Inward Mills
Similar to outward mills, but swing the clubs inward.
This engages different stabilizing muscles.
Perform 10 reps per arm.
Tips for Safe & Effective Indian Club Training
✔ Start with Light Weight – Even 1-2 lbs is enough to feel the benefits. ✔ Focus on Smooth, Controlled Movements – Avoid jerky or forced swings. ✔ Engage Your Core – Helps stabilize your body and prevents strain. ✔ Maintain Good Posture – Keep your shoulders relaxed and avoid tensing up. ✔ Breathe Naturally – Helps with flow and endurance. ✔ Be Consistent – Just 10 minutes a day can yield noticeable improvements.
Final Thoughts: Why You Should Try Indian Clubs
Indian club training is a unique and highly effective way to build strength, mobility, and coordination. It offers benefits for athletes, fitness enthusiasts, rehabilitation patients, and anyone looking to improve joint health.
If you’re new to club training, start light, focus on controlled movements, and progress gradually. With time, you’ll notice better movement quality, increased grip strength, and improved shoulder mobility—all while having fun in the process! You can also check my post Discover the Joy and Benefits of Circus Arts for All Ages and Abilities.
Have you tried Indian clubs before? Let me know in the comments! 👇
The Turkish GetUp (TGU) is more than just an exercise—it’s a full-body movement that combines strength, mobility, stability, and coordination. As one of the most effective compound exercises, it has stood the test of time, with origins tracing back to ancient Turkish wrestlers. If you’re looking for a way to level up your training routine, the Turkish GetUp is a must-have in your arsenal.
In this post, we’ll dive deep into the benefits of the Turkish GetUp, break down how to perform it, and discuss why compound exercises like the TGU should be an integral part of your fitness journey.
What Is the Turkish GetUp?
The Turkish GetUp is a complex movement that involves transitioning from lying on the floor to standing, all while holding a weight (typically a kettlebell) overhead. It requires the coordination of multiple muscle groups, making it a compound exercise. A single rep engages nearly every part of your body, from your shoulders and core to your hips and legs.
Why the Turkish GetUp Is Unique
The Turkish GetUp isn’t just about brute strength—it’s a blend of strength, control, and functional movement. Unlike isolated exercises that target one specific muscle, the TGU challenges your entire body to work together. It improves functional strength, which is essential for daily activities and athletic performance.
Benefits of the Turkish GetUp
1. Full-Body Engagement
One of the biggest advantages of the Turkish GetUp is its ability to work multiple muscle groups at once. During the movement, your:
Shoulders stabilize the kettlebell overhead.
Core keeps you balanced and supports your spine.
Hips and legs drive the transitions between positions.
This makes the TGU an efficient exercise for building strength across your entire body.
2. Improved Mobility and Stability
The Turkish GetUp involves moving through multiple planes of motion, which improves joint mobility and stability. It’s especially beneficial for:
Shoulder stability: Holding the kettlebell overhead challenges your shoulder to remain strong and steady throughout the movement.
Hip mobility: The transitions require your hips to move through a full range of motion, improving flexibility and reducing stiffness.
3. Functional Strength and Coordination
Unlike machines at the gym, which often isolate muscles, the Turkish GetUp mimics real-world movements. It helps improve coordination, balance, and functional strength, making everyday activities like lifting, bending, and standing easier.
4. Injury Prevention
By strengthening stabilizing muscles and improving joint mobility, the TGU reduces the risk of injuries. It’s particularly effective for athletes or anyone recovering from past injuries, as it reinforces proper movement patterns.
5. Core Strength
Your core is heavily engaged throughout the Turkish GetUp, from the initial sit-up phase to standing tall with the kettlebell overhead. This makes it an excellent exercise for building a strong and stable core.
6. Versatility and Scalability
The Turkish GetUp can be performed with various weights, including kettlebells, dumbbells, or even bodyweight for beginners. This makes it accessible for people at all fitness levels and easily adaptable as you progress.
How to Perform the Turkish GetUp
While the Turkish GetUp may seem intimidating at first, breaking it down into steps can make it more approachable. Here’s a step-by-step guide:
Starting Position
Lie flat on your back with your right arm extended, holding a kettlebell directly above your shoulder. Your right knee should be bent, with your foot flat on the floor. Keep your left arm and leg extended at a slight angle.
Step 1: Roll to Elbow
Push through your right foot and roll onto your left side, propping yourself up on your left elbow. Keep your eyes on the kettlebell.
Step 2: Transition to Hand
Press through your left hand to lift your torso into a seated position. Your left arm should be straight, supporting your weight.
Step 3: Hips High
Press through your right foot and left hand to lift your hips off the ground into a bridge position.
Step 4: Sweep the Leg
Sweep your left leg underneath you and position your left knee directly under your left hip.
Step 5: Half-Kneeling Position
Release your left hand from the ground, bringing your torso upright into a half-kneeling position. Your left knee should be directly under your left hip, and your right foot should be flat on the ground.
Step 6: Stand Up
Press through your right foot to stand tall, keeping the kettlebell overhead.
Reverse the Movement
To complete the Turkish GetUp, reverse each step until you’re back in the starting position.
Tips for Mastering the Turkish GetUp
Start Light
If you’re new to the Turkish GetUp, start with a light weight or even no weight at all. Focus on mastering the technique before adding resistance.
Focus on Control
The TGU is not a speed exercise. Perform each step slowly and deliberately, ensuring proper form and alignment.
Keep Your Eyes on the Weight
Maintaining focus on the kettlebell helps with balance and keeps your shoulder stable throughout the movement.
Practice Each Phase
Break the TGU into smaller segments and practice each phase individually before attempting the full movement.
Why Compound Exercises Like the Turkish GetUp Are Essential
Compound exercises like the Turkish GetUp offer numerous benefits beyond isolated movements. Here’s why you should prioritize them in your training routine:
Time Efficiency
Compound exercises engage multiple muscle groups simultaneously, allowing you to maximize your workout in less time.
Functional Strength
Movements like the TGU mimic real-life actions, improving your ability to perform everyday tasks and enhancing athletic performance.
Calorie Burn
Since compound exercises require more effort, they burn more calories compared to isolation exercises, making them ideal for fat loss.
Hormonal Response
Lifting heavy weights in compound exercises triggers the release of muscle-building hormones like testosterone and growth hormone.
Is the Turkish GetUp Right for You?
The Turkish GetUp is suitable for almost everyone, from beginners to advanced athletes. However, if you’re new to strength training, consider working with a coach or trainer to ensure proper form and technique.
The Turkish GetUp is more than just a workout—it’s a total-body movement that builds strength, stability, and mobility while enhancing coordination and functional fitness. By incorporating the TGU into your routine, you’ll reap the benefits of one of the most effective compound exercises out there.
Ready to give it a try? Start light, focus on your form, and watch as your strength and stability improve with each rep.
As we age, maintaining balance becomes an essential component of overall health and fitness. Balance isn’t just about staying upright—it’s a skill that affects nearly every aspect of daily life. From walking confidently and reducing the risk of falls to enhancing athletic performance and supporting long-term mobility, balance is a cornerstone of physical well-being.
At Choose2Be, I prioritize helping my clients on Vancouver Island and beyond improve their balance using targeted exercises and innovative tools. Whether you’re just beginning your fitness journey or looking to stay active as you age, understanding the importance of balance—and how to cultivate it—can transform your approach to health and fitness.
Why Balance Matters as We Age
As we grow older, our natural balance often begins to decline. This change can be attributed to several factors:
Muscle Weakness: The loss of muscle mass, known as sarcopenia, can reduce our ability to stabilize ourselves.
Reduced Joint Flexibility: Stiffness in the joints can make movements less fluid and more prone to missteps.
Slower Reflexes: The body’s ability to react quickly diminishes, making it harder to correct balance when needed.
Sensory Decline: Vision, inner ear function, and proprioception (the sense of where your body is in space) may deteriorate over time.
These factors can increase the risk of falls, which are a leading cause of injury among older adults. The good news is that balance can be improved with regular practice and the right tools, helping you stay active and independent for years to come.
The Benefits of Improving Balance
Working on your balance isn’t just about avoiding falls. It has a wide range of benefits that contribute to overall health, including:
Enhanced Coordination: Better balance improves your ability to move with grace and precision, whether it’s during exercise or everyday activities.
Stronger Core and Stability Muscles: Balance training activates muscles in the core, legs, and back, leading to better posture and reduced risk of back pain.
Increased Confidence: Knowing you can move safely and confidently reduces fear of falling and encourages you to stay active.
Better Athletic Performance: For those who enjoy sports or outdoor activities, balance training can improve agility and endurance.
Improved Brain Function: Balance exercises often engage the mind, boosting cognitive function and neural connections.
Tools and Techniques for Practicing Balance
At Choose2Be, I incorporate a variety of tools and exercises to help clients improve their balance. Here are some of the methods I use:
1. Balance Board
A balance board is a versatile tool that challenges stability and engages core muscles. It’s excellent for improving proprioception and strengthening stabilizer muscles.
How to Use It: Start by standing on the board with your feet shoulder-width apart, and practice shifting your weight from side to side. Progress to exercises like squats or light weights to increase difficulty.
2. Light Pods
Light pods are interactive devices that use visual and auditory cues to enhance balance and coordination. They are particularly effective for training reaction time and agility.
How to Use Them: Place the pods around your workout area and respond to their cues by stepping, reaching, or balancing on one leg. This dynamic training keeps your mind and body engaged.
3. Yoga and Tai Chi
Both yoga and Tai Chi are gentle practices that promote balance through slow, controlled movements and a focus on body awareness.
Recommended Poses: Tree pose, warrior III, and chair pose are excellent for building balance and strength.
4. Single-Leg Exercises
Standing on one leg challenges stability and strengthens the muscles that support balance.
Exercises to Try: Single-leg deadlifts, one-legged squats, or simply practicing standing on one leg for as long as possible.
5. BOSU Ball Training
The BOSU ball—a half-sphere used for balance exercises—adds an element of instability to workouts, forcing your body to stabilize itself.
How to Use It: Try doing squats, lunges, or planks on the BOSU ball for an added challenge.
6. Dynamic Movements
Incorporating dynamic exercises like walking lunges, lateral movements, or obstacle courses keeps balance training fun and functional.
Why It Works: These movements mimic real-life activities and help improve coordination and mobility.
7. Mindfulness Practices
Focusing on your breath and body awareness during balance training can improve your concentration and stability.
Try This: While balancing, take deep breaths and visualize your body aligning from the ground up.
How to Get Started
Improving balance doesn’t require hours of training each day. Small, consistent efforts can yield significant results. Start with simple exercises and gradually increase the complexity as your balance improves.
If you’re not sure where to begin or want a customized plan tailored to your needs, I can help. Whether you’re recovering from an injury, looking to enhance athletic performance, or simply aiming to stay active as you age, my personalized fitness coaching ensures you’ll see progress safely and effectively.
Contact Me to Start Your Balance Training Journey
If you’re ready to improve your balance and overall fitness, I’d love to support you on your journey. At Choose2Be, I offer one-on-one coaching both in-person in Nanaimo and surrounding areas on Vancouver Island, as well as virtual sessions via Zoom. Together, we can develop a holistic plan that addresses your unique needs and goals.
Let’s work together to help you feel steady, confident, and strong at every stage of life. Contact me today to book your session and take the first step towards better balance and a healthier future!
Visit Choose2Be.ca for more information, or email me directly to schedule your consultation.
Let balance be your foundation for an active and fulfilling life! 🌿💪
When it comes to mobility, posture, and overall core strength, few muscles play as crucial a role as the psoas muscle. Often overlooked in fitness conversations, the psoas is a deep-seated core muscle that directly influences our ability to move efficiently and maintain proper posture. Whether you’re looking to improve your flexibility, reduce lower back pain, or increase your strength, understanding the psoas muscle is essential.
In this comprehensive guide, we’ll delve into the function of the psoas muscle, its importance in your daily life, how weakness or tightness in this muscle can impact your body, and the best strengthening exercises to keep it functioning optimally.
What is the Psoas Muscle?
The psoas (pronounced so-as) is a long, thick muscle located on both sides of the lower spine. It originates at the lumbar vertebrae (T12-L5) and extends through the pelvis to the lesser trochanter of the femur (thigh bone). The psoas is one of the major muscles in the hip flexor group and is unique because it’s the only muscle that connects the spine to the lower body, creating a vital link between your upper and lower halves.
Its counterpart, the iliacus muscle, is often grouped with the psoas and together they are referred to as the iliopsoas. However, the psoas is the larger, more crucial muscle for several core functions.
Functions of the Psoas Muscle
The psoas muscle serves a wide variety of important functions, which include:
Hip Flexion: One of the primary actions of the psoas muscle is to flex the hip. Every time you lift your knee or bend at the waist, your psoas is hard at work.
Stabilizing the Spine: The psoas helps stabilize the spine and maintain proper posture. Since it attaches to the lower spine, it plays a significant role in preventing excessive arching of the lower back.
Supporting the Pelvis: The psoas contributes to the movement and stabilization of the pelvis, helping you maintain balance and upright posture during movement.
Breathing: Interestingly, the psoas is connected to the diaphragm, our main breathing muscle. This relationship makes the psoas integral to deep, diaphragmatic breathing, which can influence relaxation and stress levels.
Core Support: As part of the body’s deep core, the psoas works with other muscles like the transverse abdominis and pelvic floor muscles to stabilize the core during dynamic movement.
Signs of a Weak or Tight Psoas
Given the psoas muscle’s importance in daily movement, maintaining proper function is essential. However, modern lifestyles—especially long hours spent sitting—can lead to weakness or tightness in the psoas. Here are some common signs that your psoas muscle may need attention:
Lower Back Pain: One of the most common symptoms of a dysfunctional psoas is lower back pain. This happens when a weak or tight psoas pulls on the lower spine, leading to discomfort.
Hip or Pelvic Pain: Tightness in the psoas can cause pain in the hips or pelvis. This can result in a feeling of tightness or pinching when you try to extend your leg backward.
Postural Issues: A tight psoas can pull the pelvis into an anterior tilt, causing the lower back to arch excessively. This “swayback” posture is often associated with lower back pain and can lead to issues with your overall posture.
Difficulty with Movement: If your psoas is weak, movements that involve lifting the legs, bending forward, or walking may become difficult or uncomfortable. You may feel stiffness or reduced range of motion in the hips.
Digestive Problems: Given the proximity of the psoas to the digestive organs, tightness in this muscle can also affect digestion by compressing the abdominal cavity and reducing the movement of food through the intestines.
Causes of Psoas Dysfunction
The most common cause of a tight or weak psoas muscle is prolonged sitting. When we sit for extended periods, the psoas muscle remains in a shortened position, leading to tightness. Over time, this tightness can weaken the muscle and disrupt its ability to function properly. Other factors include:
Lack of Movement: A sedentary lifestyle reduces the activation and stretching of the psoas, which leads to weakness and dysfunction.
Improper Exercise Technique: Overtraining the psoas without balancing it with flexibility and core stability exercises can lead to tightness. Similarly, improper form during workouts may cause strain.
Stress: Emotional tension can lead to physical tension. The psoas muscle is deeply connected to our “fight or flight” response. Stress can cause this muscle to tighten, creating chronic tension if not addressed.
Benefits of Strengthening the Psoas Muscle
Addressing tightness or weakness in the psoas can lead to many physical improvements. Some of the benefits of a strong and flexible psoas include:
Improved Posture: A strong psoas helps maintain a neutral pelvis and prevents excessive curvature in the lower back.
Better Mobility: With a flexible and strong psoas, you’ll notice improved hip mobility, making activities like walking, running, and dancing smoother and more comfortable.
Reduced Lower Back Pain: Strengthening the psoas relieves pressure on the lower back, helping alleviate pain in this area.
Enhanced Athletic Performance: From running to lifting weights, a functional psoas improves balance, stability, and movement efficiency.
Deeper Breathing and Relaxation: Since the psoas connects to the diaphragm, maintaining its health can help facilitate deep breathing and lower stress levels.
Psoas Strengthening Exercises
To keep your psoas healthy and functional, incorporate these simple but effective exercises into your routine. Start with the easier versions and gradually progress as your strength improves.
1. Standing Knee Raise to Leg Raise
This exercise strengthens the psoas while also improving balance.
Stand tall with your feet hip-width apart.
Lift one knee towards your chest, keeping your spine straight.
Extend the leg out in front of you and hold for a few seconds.
Return the leg to the knee-up position, then lower it back down.
Repeat on both sides for 10-15 reps.
2. Sitting Single-Leg Raise
This seated movement targets the psoas without putting strain on the lower back.
Sit on the floor with your legs extended straight in front of you.
Place your hands on the floor by your hips for support.
Lift one leg as high as you can without bending your knee.
Hold for a few seconds, then lower back down.
Repeat 10-15 reps on each leg.
3. Sitting Hip Lift Compression
This advanced exercise challenges both your psoas and core muscles.
Sit on the floor with your legs straight and your hands on the floor beside your hips.
Engage your core and lift both legs a few inches off the ground while pressing your hands into the floor for support.
Hold for a few seconds, then slowly lower your legs.
Aim for 8-10 reps.
4. Psoas Stretch (Lunge Stretch)
Stretching the psoas is just as important as strengthening it to prevent tightness and maintain flexibility.
Step one foot forward into a lunge position with the back knee on the floor.
Push your hips forward while keeping your back upright until you feel a stretch along the front of your hip.
Hold for 20-30 seconds, then switch sides.
Incorporating Psoas Training into Your Routine
To keep your psoas muscle healthy and functioning optimally, consistency is key. Try incorporating these exercises into your weekly fitness routine, focusing on both strength and flexibility. If you spend a lot of time sitting, make sure to take frequent breaks to move and stretch.
Want to work on your psoas with expert guidance? Join me for Mobility & Flexibility classes at VIU every Monday and Thursday from 5-6 PM. In these sessions, we’ll work on strengthening not just the psoas, but all the key muscles involved in your posture, flexibility, and core strength. You can also book a 1:1 personalized session through Choose2be.ca to work on these exercises with tailored guidance.
Final Thoughts
Understanding and strengthening your psoas muscle is essential for a strong, balanced body. By focusing on both flexibility and strength in this area, you can prevent common issues like lower back pain and poor posture. Taking the time to care for your psoas will enhance your movement, improve your daily performance, and support a healthier, more resilient body. Check out the post “Mobility vs Flexibility: Understanding the Difference and Why It Matters for Joint Health” to learn more.
Strong Body, Strong Mind: A Corporate Wellness Workshop
Are your employees feeling drained, stiff, or stressed? It’s time to help them reconnect with their bodies and minds through our “Strong Body, Strong Mind” workshop—an immersive 2-3 hour experience designed to empower your team with tools to boost productivity, reduce injury, and enhance overall well-being.
As modern work environments become more sedentary, many employees face chronic tension, reduced mobility, and stress. Our workshop equips participants with practical strategies for physical and mental wellness that can be applied both at work and in everyday life.
Boost Employee Wellness
At Choose2Be, we’re committed to improving Employee Wellness through our comprehensive Corporate Wellness Workshop programs. Designed to enhance well-being, prevent injuries, and increase productivity, our workshops target the specific needs of your business. Whether it’s addressing Injury Prevention in the Workplace, promoting Workplace Fitness Programs, or providing strategies to Improve Productivity through Fitness, we’ve got you covered.
What We’ll Cover during the workshop:
Awareness of Breath & Posture: The Key to Present-Moment Focus
Learn how the breath connects the body and mind. We’ll teach techniques for deep, mindful breathing that helps regulate the nervous system, reduce stress, and improve concentration. We’ll also explore the difference between nose and mouth breathing and how correct breathing habits positively impact health.
Understanding Your Nervous System: How Trauma and Stress Affect the Body
We’ll dive into how trauma is stored in the body, affecting the nervous system and potentially leading to chronic tension or dysregulation. Discover how breathwork can release built-up tension and help balance the nervous system for better stress management and emotional resilience.
Physical Fitness Fundamentals: Strength, Mobility, Flexibility, and Cardiovascular Health
We’ll explore the four primary components of fitness and how each one contributes to overall health. From strength-building movements like squats and deadlifts to enhancing mobility through stretching, employees will learn exercises they can do right at their desks or at home to stay strong and flexible.
Mobility vs. Flexibility: Why Both Matter
We’ll explain the difference between mobility (joint range of motion) and flexibility (muscle length), and show your team exercises that improve both. We’ll cover active vs. passive stretching and demonstrate essential movements like wall angels, shoulder dislocations, and kneeling knee circles.
Nutrition & Hydration: Fueling the Body for Optimal Health
Understand the importance of a balanced, anti-inflammatory diet that supports long-term health. We’ll also cover the importance of hydration and how proper water intake supports everything from cognitive function to joint health.
Wellness Beyond the Physical: Exploring the Dimensions of Health
True wellness is multidimensional. In this section, we’ll discuss how physical health is connected to emotional, spiritual, social, and mental well-being, and how employees can create balance in their lives to support their full well-being.
Why Choose the “Strong Body, Strong Mind” Workshop for Your Team?
By offering this workshop at your workplace, you’re providing more than just a learning experience—you’re giving your team the opportunity to enhance their health, well-being, and productivity. Participants will leave feeling energized, informed, and ready to implement small but powerful changes to improve their workday.
Key Benefits:
Improved focus and productivity
Enhanced physical health and reduced risk of injury
Greater understanding of how to maintain mobility and strength
Practical tools for managing stress and tension
Increased overall well-being, both at work and in life
About the Facilitator:
Veronique Rioux is a health and fitness expert with over 20 years of experience. She has led yoga teacher trainings, fitness classes, and personal training sessions for individuals and groups. As a registered counsellor, integrates holistic approaches to wellness, focusing on the mind-body connection to support overall well-being. She brings compassion, knowledge, and practical tools to every workshop, helping participants feel empowered in their health journeys.
Book the Workshop Today
Ready to give your employees the tools they need to thrive? Book the Strong Body, Strong Mind workshop for your company today! Let’s create a healthier, more resilient workplace together. If you want ot learn more about Veronique Rioux read post Choose2be: Inspiring Health and Fitness.
Contact us at info@choose2be.ca or call me (250) 740-0886 to learn more.
Frequently Asked Questions:
How long is the workshop?
The workshop is 2-3 hours long, with a mix of education and movement-based activities.
What do participants need to bring?
Participants should wear comfortable clothing for light movement and bring a water bottle. All other materials are provided.
Can the workshop be customized for my team?
Yes! We can tailor the workshop to meet your company’s specific needs, whether it’s focusing more on mobility, strength training, or stress reduction.
Boost Your Team’s Well-Being and Productivity with “Strong Body, Strong Mind.”
Book now and see the difference a healthier workplace can make!
If your business is on Vancouver Island, don’t miss out on our Wellness Workshop Vancouver Island and Nanaimo Corporate Wellness offerings. Led by an experienced Wellness Coach for Businesses, our Holistic Health Workshop focuses on breathwork, posture, strength training, and more. Help your employees thrive with our Fitness Workshop for Employees, part of our comprehensive Vancouver Island Wellness Program and Corporate Wellness Nanaimo initiative. Prioritize the health and happiness of your team with our tailored Employees Wellbeing Workshop today!
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What Does Aging Gracefully Really Mean?
Benefits of Strength Training for Aging Gracefully
Why Mobility Training is Just as Important as Strength Training
Are your employees feeling drained, stiff, or stressed? It’s time to help them reconnect with their bodies and minds through our “Strong Body, Strong Mind” workshop—an immersive 2-3 hour experience designed to empower your team with tools to boost productivity, reduce injury, and enhance overall well-being.
About the Facilitator: