Regular activity after 50 years helps maintain energy, flexibility and a sense of lightness. Small, gentle rituals—stretching, Kegel exercises, yoga, and balanced nutrients—reduce skin tone and vitality. Just a few people today can tap into their own sense of living energy.
It is important to remember: steeliness and dullness are effective for intense or distressing treatment. Easy, regular practice helps the body to work more efficiently and maintain its natural elasticity.
Raise your arms overhead for 20 seconds to activate your shoulders and chest.
Stretch left and right for 30 seconds to stretch your side muscles.
Slowly rotate your pelvis for 30 seconds to mobilize your spine and hips.
Bring your knees to your chest or lean forward slightly for 1 minute to release tension in your lower body.
Spread your arms out to the sides and back, and stretch your chest for 1 minute to improve your posture and breathing.
Perform 20–30 seconds of slow circular shoulder movements back and forth, followed by gentle neck rotations to relax your upper back and neck.
Kegel exercises: the basics
Kegel exercises help maintain the function of the pelvic floor muscles through brief contractions and relaxations. They can be performed discreetly at any time of the day. The main thing is regularity: even a few minutes a day have a positive effect on muscle stability and tone.
Short exercises help improve coordination and reduce tension in the lower body.
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