MoveStrong Seniors

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MoveStrong Seniors Hi, I’m Dr. Kaitie, a physical therapist helping adults stay strong, steady & independent.

Get your FREE 5-Minute Strong & Steady Starter Plan 👇

https://online.movestrongseniors.com/strongandsteadyquiz

Gardening can involve hinging, reaching, rotating and using your hands for a lot longer than you realize. 🌿Try these fou...
10/17/2026

Gardening can involve hinging, reaching, rotating and using your hands for a lot longer than you realize. 🌿

Try these four gentle ways to practice those patterns:
1. Supported staggered hip hinge × 8/side
2. Supported crouch × 8/side
3. Forearm rotations with a light handle × 8/side

Adjust the height of your work when possible and take breaks.

Save this if you love spending time in the garden.

10/17/2026

Pushing and pulling doors asks your arms, shoulders and trunk to work together.

Here are three ways to train those patterns without needing a heavy door:

• Light object chest press × 10
• Squat to push × 10
• Palm-to-palm press × 5 five-second holds

Keep resistance manageable and stay steady on your feet.

Save this routine for your next upper-body strength day.

10/16/2026

You may not think about turning until you need to change direction in a narrow space.

These three drills practice different pieces of the task:
1️⃣ Small step-turns
2️⃣ Seated trunk rotations
3️⃣ Cross-body reaches

Work next to a stable counter, go slowly and stop if you feel dizzy or unsteady.

Save this and share it with someone working on everyday movement confidence.

10/15/2026

We often make room in our calendars for everyone else before we make time for our own movement.

A five-minute appointment with yourself is one small way to begin.

I made a FREE 5-Minute Starter Plan with simple at-home movements so you do not have to figure out where to begin.

Want the plan? Comment START and I’ll send it to you.

10/15/2026

Putting on socks requires your hips, knees and ankles to work together, and it can feel surprisingly challenging when those joints are stiff.

Here are three gentle movements to practice while seated:
1️⃣ Assisted knee-to-chest × 6 each side
2️⃣ Knee opening and closing × 5x 10 second hold each side
3️⃣ Seated fuctional stretch × 8 each direction

Stay in a comfortable range and don’t force the movement. If you have hip precautions after surgery, follow your care team’s instructions.

Save this for your next movement break. 💚

10/14/2026

Putting on a jacket is one of those daily tasks that can reveal shoulder and upper-back stiffness.

Try practicing these pieces separately:
1. Gentle behind-the-hip towel movement × 6
2. Band rows with elbows close × 10
3. Standing open-book rotations × 5 each side

Keep the range easy and avoid pulling into pain. Different shoulders need different approaches.

Send this to someone who has trouble putting on their jackets!

10/13/2026

Your exercise routine is starting to feel easier. Now what?

Progression doesn’t always mean doing a harder exercise. Depending on your goal, you may adjust repetitions, resistance or tempo.

Start by changing ONE thing and keeping your movement controlled. It should still feel manageable, not sloppy or painful.

Which do you usually change first: reps, resistance, or speed? Tell me below. 👇

10/13/2026

Love taking longer walks but notice fatigue as the minutes add up? Walking endurance is only one part of the equation.

These movements let you practice leg control and mobility off the walking route:
• Hamstring curls × 10 each side
• Hip hikes × 8 each side
• Motified single leg squat × 6 each side
• Calf stretch × 20 seconds each side

Use a railing or stable counter for step work and start with a low height.

Save this for a day when you are not out walking.

10/12/2026

A high shelf can ask a lot of your shoulders, shoulder blades and upper back.

Here are four ways to practice the pieces:
1️⃣ Band upward pull × 10
2️⃣ Standing chair push-up plus × 10
3️⃣ Band external rotation × 10 each side
4️⃣ Light shelf lifts × 10 each side

Choose a light object and a comfortable range. No need to force your arm overhead.

Save this for the next time reaching feels harder than it should.

10/11/2026

Stop trying to “find time” to exercise.

Most days, extra time does not magically appear.

Instead, look for places movement can fit into the routine you already have.

That could be while coffee is brewing, around something you do every morning, or during part of your evening routine.

The easier movement is to remember and start, the easier it becomes to repeat.

Want a simple system for doing this?

Comment EASY.

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1600 Flight Line Boulevard
DeLand, FL
32724

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