Perform half-height squats using a chair as a guide. Another excellent option: getting up and down from a chair without using your hands. It improves functional mobility.

4️⃣ Full Flexion Toe Touches 🧎‍♂️🌀

This classic stretch may seem harmless, but when you bend uncontrollably to touch your toes, your spine curves excessively and can cause microinjuries to your vertebrae or discs.

🧠 Why avoid it?

Spinal hyperflexion.

Postural imbalance.

Dizziness or vertigo in sensitive individuals.

✅ Safe Alternative

Do seated stretches with your legs extended and your back straight. You can also use a towel or resistance band to reach your feet without straining your torso.

5️⃣ Barbell Deadlift 🏋️‍♂️⚠️

One of the most demanding exercises in the fitness world. But if you’re over 60, lifting a  barbell from the floor without perfect technique can lead to serious back, hip, or shoulder injuries.

🧠 Why can it be harmful?

Requires total body coordination.

Overload of muscles and lumbar discs.

Difficult to perform without professional supervision.

✅ Safe alternative