The Fitness Lady

The Fitness Lady Mobility, Core & Balance Exercises for 40+ and Beginners
https://withme.so/TheFitnessLady

Jodie & Nolan are Physio Fitness experts who bring the fun factor to fitness and show you, in detail, how to train without pain. SUBSCRIBE to our YouTube Channel now for FREE tutorials that will show you how to truly pay attention to your body and get fit without injury. ITS THE LITTLE THINGS THAT MAKE A BIG DIFFERENCE

https://www.youtube.com/.

05/01/2026

Lower back pain and Tight hip flexors are usually connected.

When your hip flexors are tight and weak, they pull your pelvis forward into an exaggerated arch. That forward tilt increases compression through your lower back, reduces support from your core, and leaves your spine doing more work than it should.

If the hips don’t move well, your lower back pays for it. Here’s an exercise that addresses both problems… tightness and weakness… with far better longevity than just stretching.

04/01/2026

Prolonged sitting affects Circulation, increases DVT risk and stiffens your joints.

This is a 25-minute, fully seated movement session for anyone who spends long periods sitting… at home, travelling or in confined spaces.

This one off longer sessions is free rather than being in the subscription ... after recently experiencing a Deep Vein Thrombosis (DVT) myself, it felt important to make this available to everyone

Please SAVE it and SHARE it with someone who needs it.

Joints - Circulation - DVT - Exercises November last year I experienced a situation that resulted in a provoked Deep Vei...
03/01/2026

Joints - Circulation - DVT - Exercises

November last year I experienced a situation that resulted in a provoked Deep Vein Blood Clot in my arm. I've since made a great recovery

Blood clots and DVTs are serious, they can be life-threatening… and they’re something people are at higher risk of when they’re sitting for long periods of time. Planes, trains, cars… or simply sitting in a chair at home without much movement.

That’s what’s motivated Nolan and myself to make chair-based movement video that can be done in confined spaces or at home. Simple joint movements to keep things active, support circulation and reduce risk… especially for those who can’t easily get up and walk around.

It’ll be a longer-than-normal video and I’m putting it out for free here because this is one everyone should be able to access.

If this sounds useful, check back soon for the video

02/01/2026

Sit Too Long… Stiff Hips ... Back Pain

Sitting for long periods can leave your hips stiff, heavy and slow to wake up… and when your hips stop doing their job, your lower back often pays the price.

These THREE SIMPLE HIP EXERCISES help free up tired hips after sitting, so standing feels smoother, walking feels easier, and your back isn’t taking all the load.

This is especially helpful if you feel stiff getting up from a chair, out of the car, or after working at a desk for a while.

Sitting = Stiff Hips = Back Pain .. and that stiffness often ends up punishing your lower back.This evening I’m posting ...
02/01/2026

Sitting = Stiff Hips = Back Pain
.. and that stiffness often ends up punishing your lower back.

This evening I’m posting a short video with three simple exercises to free up tired hips after sitting, so standing and moving feels easier again.

You can check back later… or pop a comment below and I’ll send you the link when it’s posted this evening.

01/01/2026

Your ankles don’t just get stiff… they quietly affect your knees, hips, balance, and the way you walk.

Long periods of sitting reduce ankle movement. When your ankles stop moving properly, the rest of your body has to compensate. That’s when knees take extra load, hips feel tighter, and balance feels less reliable.

These three simple ankle exercises help restore movement at the ankle, improve how your feet connect to the ground, and take pressure off joints further up the chain.

31/12/2025

NEVER lock your knee when doing single-leg balancing exercises

Locking your knee puts the load straight into the joint, not the muscles. Joints are not designed to hold you there. A locked knee also switches off your shock absorbers. Those small micro bends allow constant muscle adjustments to keep you steady. Lock your knee and those reactions disappear… and balance actually gets worse, not better.

The stress doesn’t disappear either… it shifts either into the hip or lower back because your leg can’t absorb movement properly if your knee is locked.

Yoga teaches lock knee for alignment and aesthetics ... but alignment is not stability and in balance work this is dangerous. For balance training and real-world movement, knee locking isn’t functional and it isn’t kind to the joint.

Locked knee and Single-leg Balance Locking the knee in single leg standing exercises is commonly taught in yoga and othe...
31/12/2025

Locked knee and Single-leg Balance

Locking the knee in single leg standing exercises is commonly taught in yoga and other disciplines, but it’s not how I teach it.

Later today I’ll be posting a short video showing how I teach single-leg standing and why I never teach people to lock and straigh their knees

30/12/2025

Tight hip flexors from sitting too much?

Just stretching them often doesn’t work. The muscles get stretched and tired, but nothing really changes.

When you activate your glutes, your brain tells the hip flexors to lengthen. That’s how your hips start to feel more open and your glutes get stronger at the same time.

This isn’t just a stretch… it’s glute activation that creates real change.

30/12/2025

Does your Foot Rotate?

A small amount of rotation through the mid-foot helps your foot adapt to the ground, absorb load and support balance as you walk and turn. If that movement is limited or weak then balance an stability can be lost.

This exercise helps improve foot rotation and strengthen how your foot functions.

29/12/2025

Prevent Sideways Falls

Sideways instability is one of the biggest reasons people lose confidence with balance as they get older. Exercises that challenge your core balance help your body react faster, stay upright, and feel more secure when life nudges you off-centre.

This looks simple… but it challenges your entire balance system in a way everyday movement demands.

Falling forwards or backwards gets all the attention…but sideways falls are one of the most common reasons balance confi...
29/12/2025

Falling forwards or backwards gets all the attention…

but sideways falls are one of the most common reasons balance confidence disappears. A big reason is weakness or poor awareness through the side planes of your body.

If those side planes aren’t being challenged, your body reacts slower and your correcting balance is less reliable.

This evening I’m posting an easy-to-follow exercise that targets exactly this. Comment if you want a nudge when it’s posted.

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Better Pilates & Therapy

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