How To Keep Moving As You Age Pt 2

Quick heads up:

The Low Back Course Beta is officially open!

This is the course that got the most votes from our waitlist and survey, so we’re building it first.

It’s designed to help you:
✅ Get out of low back pain
✅ Prevent future flare-ups
✅ Learn how to move and use your spine the right way

You’ll get:

• Early access

• Lifetime updates

• A discounted price

• A 30-day money-back guarantee

• And the opportunity to help shape exactly how the course is built

Sign-ups are open for 14 days only, and we need at least 20 people to launch it.

I'm incredibly thankful for everyone who voted and gave feedback—
I’m excited to build this with you, not just for you.

Read Time: ~5 minutes
Time to perform exercises: ~10 minutes

This week, we’re continuing our deep dive into what it really takes to keep moving as you age—and how to do it safely, confidently, and without pain slowing you down.

In Part 1, we talked about how stiffness, fear, and fatigue—not age—are usually the real culprits behind movement decline.

In Part 2 (this edition), we’re talking about how strength and mobility decline as you age—and what you can do to fight back and keep moving confidently.

We’ll then shift our focus to one of the most powerful patterns for protecting your spine and staying independent long-term: The hip hinge.

Why Strength & Mobility Decline (and What You Can Do About It)

Here’s what the research shows:

• Muscle loss starts around age 30, and you can lose up to 5–10% per decade if you don’t train.

• Joint mobility also decreases, especially in areas like the hips, shoulders, and spine.

• The less you move, the harder it is to regain what you’ve lost.

But here’s the part that gives hope:

Waiting until your 70s to work on your hips, knees, or balance isn’t too late, but it does mean you have to be more intentional.

You might not move like you did in your 30s, but many people in their 70s still see real improvements in strength, balance, and confidence with the right plan.

Think of it like a savings account:
Every small improvement in strength or flexibility you make today gives you more to work with tomorrow.

Why the Hip Hinge Matters for Lifelong Movement

That’s why this week’s focus—the hip hinge—is so important.

It’s one of the first movement patterns to break down as we age, especially if we sit a lot or avoid lifting.
And when it goes, we start bending from the spine instead of the hips—leading to more stiffness, weakness, and even injury over time.

Mastering the hip hinge gives you a foundation to:

• Protect your low back

• Maintain hip mobility as you age

• Stay independent with daily tasks

• And keep doing things like walking, standing, lifting, and getting up off the floor safely and confidently

You’re not starting from scratch—you’re starting from experience.
And your body can still change.

How to Hip Hinge (Step by Step)

Before we get into the routine, let’s break down what a hip hinge actually is—because it’s one of the most important patterns you can learn to protect your back and move well as you age.

A hip hinge is not a squat.
You’re not bending your knees and dropping straight down.

Instead, you’re pushing your hips back—like you’re trying to shut a car door with your butt while holding groceries.

Here’s how to practice it:

1. Stand tall with your feet about hip-width apart.

2. Soften your knees just a little.

3. Push your hips back behind you—don’t let your knees bend more as you do this.

4. Imagine your tailbone is pointing toward the top corner of the room behind you.

5. Keep your spine straight and your chest slightly lifted.

6. Once you feel a stretch in your hamstrings, squeeze your glutes to return to standing.

You should feel this in the back of your legs—not your lower back.

At-Home Hip Hinge Maximizing Routine

1. Mobility: Doorway Hamstring Stretch — 4 sets of 30 seconds per side

• Lie on your back near a doorway or corner.

• Place one leg straight up on the wall, keeping the other flat on the ground.

• Try to keep both legs as straight as possible and relax into the stretch.

• Breathe deeply and switch sides.

Why it helps: This lengthens the back of your legs so your hips can move more freely—this is a major constraint when doing the hip hinge.

2. Stability: Wall Hip Hinge — 3 sets of 10

• Stand with your back to a wall, feet about 6 inches away.

• Push your hips straight back until your glutes lightly touch the wall.

• Keep your back flat and knees slightly bent the whole time (just like I described above).

• Return to standing by squeezing your glutes.

Why it helps: This retrains proper hip movement and protects your spine—great for lifting, bending, and reducing low back strain.

3. Stability: Straight Leg Raise — 3 sets of 10 per side

• Lie on your back with both legs flat.

• Slowly lift one leg toward the ceiling, keeping your knee straight.

• Lower with control and switch sides.

• Keep your core gently engaged throughout.

Why it helps: This builds smooth, active control of your leg without stressing your spine—great for improving mobility and balance.

4. Tissue Quality: Lacrosse Ball Adductor Magnus — 4 spots for 30 seconds per side

• Sit on a firm chair with your knees bent and feet flat on the floor.

• Place a lacrosse ball on the chair, just under the inner thigh (closer to the groin than the knee).

• To find the right spot: slide your hand along the inside of your thigh until you feel the dense, rope-like muscle toward the top—that's your adductor magnus.

• Sit your weight gently onto the ball, then slowly roll side to side or extend your knee a few inches to pin the tight spots.

• Keep your back upright and breathe deeply—no need to force pressure.

Why it helps: Tight adductors (especially the adductor magnus) can limit hip motion and contribute to poor lifting mechanics and low back strain. This helps release that tension and restore smoother movement.

What Do You Want to See Next?

That wraps up the second part of our series on how to keep moving as you age—and based on your responses, this has been one of the most popular topics we’ve covered.

If you'd like me to keep going with it, I’m more than happy to break things down even further in a part 3.

Your votes and replies each week help shape every edition of this newsletter. I don’t just want to send information—I want to send the right information, the kind that actually helps you feel and move better.

Thanks again for being part of this. I love writing these, but even more, I love knowing they’re helping real people live better.

See you next week,

P.S.: Huge thanks to everyone who voted and shared feedback—this Low Back Course exists because of you.

But here’s the deal:
The course will only move forward if at least 20 people sign up.
This is how I know you’re truly interested.

If you want to help shape the course, get early access, and lock in lifetime updates at a discounted price—click here to join the beta group before sign-ups close in 14 days.

We’ll kick things off as soon as enrollment ends!

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.