The only 8 exercises you need for the rest of your life:
1) Bulgarian Split Squat
These minimize the load on your spine while getting a great stimulus on the legs.
It requires minimal weight when done right and will erase knee pain over time.
Start with a bodyweight squat or lunge before progressing to these.
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2) Dead Hangs
Nothing affects your future quite like painful shoulders.
Dead hangs improve range of motion while strengthening the rotator cuff.
Start with your feet on the floor, slowly unweight and stop if there is pain.
3) Incline Dumbbell Chest Press
This works the chest, shoulders, and triceps all in one movement.
Keep your elbows tucked for less strain on the shoulder and progress weight over time to build upper body strength.
4) Weighted chin ups
Your strength to bodyweight ratio directly affects how your joints feel.
Start by using the assistance of a machine or bands until you can do your first chin up.
Once you can do 10, add weight.
5) Side Plank
The primary job of your core is to stabilize your spine.
Holding static positions like side planks target your hips and obliques making it an effective exercise for knee and back pain as well as core activation.
6) Chest supported row
Chest support allows you to work the biceps, forearms, and upper back with heavier loads without increasing tension on the low back.
This supports healthier back, shoulders and pulling strength. Think of your hands as hooks and drive through your elbows.
7) Single leg deadlift
This will make you more athletic, explosive and resistant to injury.
It targets balance, flexibility, hamstring strength and knee stabilization all in one.
Use a wall or broomstick to make it easier. To progress, load it with dumbbells.
8) Slow jog/Sprint combo
You don't need to run a marathon. But you should be able to do:
-sustained jogging without pain
-top end sprinting without injury
Both are associated with health and lifespan.
If you are significantly overweight, don't start with running because
I hope you've found this thread helpful.
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