SixtyPlusStrong

Two-level spondylolisthesis at 56. Built my own back program. At 60, fastest 50+ 5K of the whole summer Cougar Mountain series. Not medical advice 🏔️

[SixtyPlusStrong @60PlusStrong]

A comment said the one legged hip thrust kills your back. Four years into rebuilding mine, it's the move I'd keep. 3 sets of 10 per side, and I run pain-free now. Not a doctor, just what works for my back. #SixtyPlusStrong #HipThrust

[SixtyPlusStrong @60PlusStrong]

The Autumn Cougar Mountain 5K is tomorrow. My first race since I rolled my ankle. After a month of ankle rest, my first run back was the full 5k, no pain. My best there is 28:53.6 from August. Follow along. #SixtyPlusStrong #TrailRunning

[SixtyPlusStrong @60PlusStrong]

The lumbar rotation stretch. For me it's like the cat camel: it removes pain or early morning tightness. Ankle over the other knee, both knees down to one side, then the other. Not a doctor, check with your PT first. #SixtyPlusStrong #LowerBackPain

[SixtyPlusStrong @60PlusStrong]

Knee pain my whole life. The one legged hip thrust builds my glutes, and for me strong glutes improve the knee pain. 3 sets of 10 per side. Not a doctor, just what I noticed on mine. #SixtyPlusStrong #KneePain

[SixtyPlusStrong @60PlusStrong]

A comment said that wasn't even one push-up. Fair enough. I still do 30 in a row, once a session. That's my own bar. Part of my core 3 times a week, and they hit my lower back with motion. #SixtyPlusStrong #PushUps

[SixtyPlusStrong @60PlusStrong]

Hanging knees to elbows, 4 sets of 20. Four years ago I couldn't do a dead bug. I started with much easier stuff before moving up to these. Take care before doing them and consult your PT. Not a doctor. #SixtyPlusStrong

[SixtyPlusStrong @60PlusStrong]

My neck stretches. Since doing them I stopped getting any painful neck pulls. They're part of my core routine, three days a week. Not a doctor, ask your PT first. #SixtyPlusStrong #NeckStretches

[SixtyPlusStrong @60PlusStrong]

Downtown Park in Bellevue, then down to Meydenbauer Bay. Running and my core program are the base. They enable me to do many other things: travel, ski, windsurf, boating, hiking, mountain biking mostly pain free. One week to race day. #SixtyPlusStrong

[SixtyPlusStrong @60PlusStrong]

A quail on the trail at Fish Lake. Huge to my eye, a dot on the chest camera, so I zoomed in. I'm glad I took this detour just for that quail. What's the best thing you've seen on a run? #SixtyPlusStrong #TrailRunning

[SixtyPlusStrong @60PlusStrong]

Lumbar decompression for a tight lower back, with no table and no machine. On my back, hands on my hips, elbows on the floor, and I let my shoulders fall. Works really well for me. Take care, you control how much. Not a doctor, ask your PT first. #SixtyPlusStrong

[SixtyPlusStrong @60PlusStrong]

The reverse plank replaced back extensions for me. Those made my back worse. A gentle sway back and forth, counting to 160. I started at 1 minute and worked up. No equipment, just a floor. Not a doctor. #SixtyPlusStrong #ReversePlank

[SixtyPlusStrong @60PlusStrong]

I had sciatica too. Mine stopped about a year ago and hasn't come back yet. Since I've got my program to where it is today, I haven't had sciatica return. The whole core program is one video on my page. Not a doctor. #SixtyPlusStrong #Sciatica

[SixtyPlusStrong @60PlusStrong]

Lake Padden Park, Bellingham. One 5k loop around the lake, no repeats. Figuring out trail distances so the loop works out, with a bit of walk left for the wind down, is tremendous fun. Two weeks to race day. #SixtyPlusStrong #TrailRunning

[SixtyPlusStrong @60PlusStrong]

Fall color at Fish Lake, by Lake Wenatchee. Camping trip, four trout and a couple of perch, and I still got my 5k in. Gotta get a run wherever you can. Where are you running this fall? #SixtyPlusStrong #TrailRunning

[SixtyPlusStrong @60PlusStrong]

The cat camel, for mornings when my back feels tight. I round my back up, then let it drop. For me it loosens it up and avoids pain for the whole day. Not a doctor, check with your PT first. #SixtyPlusStrong #CatCamel

[SixtyPlusStrong @60PlusStrong]

The dead bug exercise. At first my spine buckled, the weight of my arm and leg would bend it. The key thing is keeping your spine neutral. It took me a long time to do a full set without the buckle. Not a doctor, ask your PT first. #SixtyPlusStrong #DeadBug

[SixtyPlusStrong @60PlusStrong]

My whole core program, 3 days a week: side plank 50 a side, reverse plank to a count of 160, hanging knees 4 sets of 20, one legged hip thrusts 3 sets of 10 a side, 30 push-ups, and the neck stretches. A 5k on the other 3 days, one rest day. Not a doctor. #SixtyPlusStrong

[SixtyPlusStrong @60PlusStrong]

Not a doctor, not medical advice. Nicotinamide riboside, Tru Niagen, 300 mg every morning, plus 1 g of NMN. Bryan Johnson takes one or the other. I take both. Sinclair's Lifespan Ep 4 is where it came from. One or both for you? #SixtyPlusStrong

[SixtyPlusStrong @60PlusStrong]

Bridle Trails State Park, Kirkland. A 5k loop in the forest, ferns on both sides. I run every week, no exceptions, so the fun part is finding somewhere beautiful to do it. Where's the closest forest trail to you? #SixtyPlusStrong #TrailRunning

[SixtyPlusStrong @60PlusStrong]

Side and reverse planks with motion. Skip them and I tend to get a bit of back pain. Do them and it's gone. I didn't expect that. 50 a side on the side plank, a count to 160 on the reverse. Not a doctor, ask your PT first. #SixtyPlusStrong