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Want to Level Up Your Mobility? Add Weights.

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1 week ago

https://www.nytimes.com/2025/08/27/well/move/weights-mobility-exercise-routine-stretching.html?campaign_id=18&emc=edit_hh_20250829&instance_id=161530&nl=well&regi_id=122976029&segment_id=204892&user_id=b25c5730c89e0c73f75709d8f1254337

Adding light weights to mobility exercises enhances stability and range of motion. Experts suggest starting with low weights and slow movements, gradually increasing difficulty. This approach improves strength and balance.

Mobility

Weight Training

Exercise

Physical Therapy

Strength Training

Fitness

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AI Headline: Want to Level Up Your Mobility? Add Weights.
Simplified Title: Individuals Improve Mobility With Weights
AI Excerpt: Adding light weights to mobility exercises enhances stability and range of motion. Experts suggest starting with low weights and slow movements, gradually increasing difficulty. This approach improves strength and balance.
Subject Tags: Mobility Weight Training Exercise Physical Therapy Strength Training Fitness
Context Type: News
AI Confidence Score: 1.000
Context Details: { "tone": "informative", "perspective": "neutral", "audience": "general", "credibility_indicators": [ "expert_quotes" ] }
Tone: informative
Perspective: neutral
Audience: general

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URL: https://www.nytimes.com/2025/08/27/well/move/weights-mobility-exercise-routine-stretching.html?campaign_id=18&emc=edit_hh_20250829&instance_id=161530&nl=well&regi_id=122976029&segment_id=204892&user_id=b25c5730c89e0c73f75709d8f1254337
Domain: nytimes.com
Site Name: The New York Times
Section: Well
Publisher: The New York Times Company
Author: Hannah Singleton
Published Date: August 27, 2025 at 12:00 AM
Overall Status: Pending
Submitted By: Donato V. Pompo
Submission Date: August 29, 2025 at 5:08 PM
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"linked_to": null, "similarity_score": null }, { "uuid": "9fc8a035-16ce-4beb-8fb6-e8e15981baa9", "text": "Ms. Danaee now swims laps several times a week \u2014 something that used to be too painful.", "simplified_text": "Christina Danaee now swims laps several times a week", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a036-0ab7-44be-9d7f-1c5bcc659642", "text": "But a number of physical therapists and trainers say you can get more out of such range-of-motion exercises by adding light weights.", "simplified_text": "Physical therapists and trainers say you can get more out of range-of-motion exercises by adding light weights", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a036-f928-46d2-a89f-8d7e6c6a6fb4", "text": "For people who stretch, foam roll and do mobility drills but still feel stiff or limited, this is the next step.", "simplified_text": "Adding light weights is the next step for people who stretch foam roll and do mobility drills but still feel stiff or limited", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a037-e725-47e8-b655-4139474af205", "text": "Weights build stability.", "simplified_text": "Weights build stability", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a038-dd5d-4674-ba3c-467c725eccb9", "text": "Mobility refers to how far you can move a joint with control, as opposed to flexibility, which is just how far a joint can go.", "simplified_text": "Mobility is how far you can move a joint with control flexibility is how far a joint can go", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a039-d3ae-450b-9447-3cbd0ff7db99", "text": "Therefore, mobility requires strength and stability.", "simplified_text": "Mobility requires strength and stability", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a03a-d06c-4b8f-8a87-64c868e3d107", "text": "\u201cIt\u2019s about instilling confidence and preparing your tissues to be adaptable to whatever your environment may be,\u201d said Vernon Griffith, a mobility and strength coach in Virginia Beach.", "simplified_text": "Vernon Griffith said it's about instilling confidence and preparing your tissues to be adaptable to your environment", "claim_maker": "Vernon Griffith", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a03b-ced3-4751-9800-1c2686dfdcfc", "text": "Twisting side to side trains the spine\u2019s ability to move.", "simplified_text": "Twisting side to side trains the spine's ability to move", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a03c-c67e-44d5-ade9-8e086a8a53f5", "text": "But adding a medicine ball forces your core to steady the movement.", "simplified_text": "Adding a medicine ball forces your core to steady the movement", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a03d-bc06-444a-9e52-b2cf83269953", "text": "A side lunge stretches your inner thigh and hip, but holding a weight to your chest forces your body to stay balanced as you sink lower, turning a stretch into stability training.", "simplified_text": "Holding a weight to your chest during a side lunge forces your body to stay balanced turning a stretch into stability training", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a03e-b660-49c7-860c-d8273d667de7", "text": "But building stability doesn\u2019t always mean lifting heavy weights, said Julia Rosenthal, a physical therapist in Brooklyn.", "simplified_text": "Julia Rosenthal said building stability doesn't always mean lifting heavy weights", "claim_maker": "Julia Rosenthal", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a03f-b1d8-448d-8799-915fb2203e20", "text": "Research suggests that even low-weight resistance training improves strength and balance in adults, especially those with reduced mobility.", "simplified_text": "Research suggests low-weight resistance training improves strength and balance in adults especially those with reduced mobility", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a040-a464-44a6-8b99-08fa06ff01f2", "text": "To try this training yourself, start with slow, intentional movements \u2014 like a forward lunge or a standing overhead reach while holding a book or soup can \u2014 and build from there.", "simplified_text": "Start with slow intentional movements like a forward lunge or a standing overhead reach while holding a book or soup can and build from there", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a041-9593-453b-937c-bb2eeda9e494", "text": "Even a couple pounds is enough to activate the small, stabilizing muscles in your hips or shoulders.", "simplified_text": "A couple pounds is enough to activate the small stabilizing muscles in your hips or shoulders", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a042-8fd8-4a69-9536-cc4f46fa3979", "text": "\u201cEven if you\u2019re super strong, I would lean toward the one to two pounds before the five to 10,\u201d said Alex Rothstein, an assistant professor of exercise science at New York Institute of Technology.", "simplified_text": "Alex Rothstein said even if you're super strong lean toward one to two pounds before five to ten", "claim_maker": "Alex Rothstein", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a043-7bc9-4158-bb1a-a8669b1ee1c7", "text": "You can also use exercise bands to provide the resistance, depending on what you have at hand.", "simplified_text": "You can also use exercise bands to provide the resistance", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a044-6acf-4746-a35d-b6c6f43e1ea6", "text": "It also doesn\u2019t have to take long \u2014 you might notice that the movement feels steadier and easier after three to five slow, controlled reps, he added.", "simplified_text": "The movement might feel steadier and easier after three to five slow controlled reps", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a045-5c44-4638-8306-5e29cf7fbba8", "text": "Begin with movements you already know well or motions you want to improve in daily life.", "simplified_text": "Begin with movements you already know well or motions you want to improve in daily life", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a046-601a-41c6-83ed-eea0f7cdc98c", "text": "After shoulder halos, Ms. Danaee moved on to full-body movements like getting up and down off the floor holding a kettlebell to improve her hip and back stability.", "simplified_text": "After shoulder halos Christina Danaee moved on to full-body movements like getting up and down off the floor holding a kettlebell to improve her hip and back stability", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a047-4ee7-458c-a166-27b6503ece4b", "text": "But as with any strength training, increase the weight and difficulty over time.", "simplified_text": "Increase the weight and difficulty over time as with any strength training", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a048-643d-428d-a98d-cb323c7810ff", "text": "\u201cIf there\u2019s not enough challenge, your body has no reason to change,\u201d Mr. Griffith said.", "simplified_text": "Vernon Griffith said if there's not enough challenge your body has no reason to change", "claim_maker": "Vernon Griffith", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a049-5e3e-4163-865f-69a5baa37cfe", "text": "Adding a small amount of load can also increase how far your joints move, acting as a counterbalance and bringing your body into positions that might feel out of reach.", "simplified_text": "Adding a small amount of load can increase how far your joints move acting as a counterbalance", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a04a-5aaf-40aa-8b6f-5bc62aea5e8d", "text": "For example, Dr. Rosenthal said that getting to the bottom of a squat can feel wobbly for some, but holding a light dumbbell or a kettlebell in front of you shifts your center of gravity forward, helping you drop lower without falling back.", "simplified_text": "Julia Rosenthal said holding a light dumbbell or a kettlebell in front of you during a squat shifts your center of gravity forward helping you drop lower without falling back", "claim_maker": "Julia Rosenthal", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a04b-4fe1-40c9-892a-8059cd3fe51c", "text": "Once you\u2019ve experienced what that feels like, it may become easier to access again.", "simplified_text": "It may become easier to access a position again once you've experienced what that feels like", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a04c-460b-4183-8fc2-b98ee8120466", "text": "\u201cYou just have to show their brain how to get there in the first place,\u201d said Dr. Rosenthal.", "simplified_text": "Julia Rosenthal said you just have to show their brain how to get there in the first place", "claim_maker": "Julia Rosenthal", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a04d-3317-495f-97b6-4a3b0b38349e", "text": "The Jefferson curl is a slow, rounded forward fold in which a weight gently pulls you down to help lengthen your spine and access more range.", "simplified_text": "The Jefferson curl is a slow rounded forward fold in which a weight gently pulls you down to help lengthen your spine and access more range", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a04e-3e34-460e-b779-09d194b09be4", "text": "The key is to go light to avoid injury.", "simplified_text": "Go light to avoid injury during Jefferson curl", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a04f-29d5-439f-9017-a10a00181a78", "text": "The exercise is similar to a trainer placing a hand on your back during a forward fold and encouraging you to sink into the stretch more.", "simplified_text": "The Jefferson curl is similar to a trainer placing a hand on your back during a forward fold", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a050-18c0-4298-93c1-849a8db5315b", "text": "\u201cI\u2019m showing my nervous system that I can be confident here. I\u2019m good,\u201d Mr. Griffith said.", "simplified_text": "Vernon Griffith said I'm showing my nervous system that I can be confident here I'm good", "claim_maker": "Vernon Griffith", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a051-0b6a-4c3b-b98a-f699f2b90fd8", "text": "Dr. Rothstein added that using weights may calm the body\u2019s proprioceptors \u2014 sensory receptors that resist stretching to protect you from injury \u2014 and help your body trust a new position.", "simplified_text": "Alex Rothstein said using weights may calm the body's proprioceptors and help your body trust a new position", "claim_maker": "Alex Rothstein", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a051-fccc-4755-9d74-af8031855933", "text": "Next time you do a familiar move, like a seated forward fold or a side bend, hold a light weight in your hands.", "simplified_text": "Hold a light weight in your hands next time you do a familiar move like a seated forward fold or a side bend", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null }, { "uuid": "9fc8a053-0116-4920-b93f-b06e5d8e68c5", "text": "Over time, you might notice your movements become easier than before.", "simplified_text": "Over time you might notice your movements become easier than before", "claim_maker": "The author", "claim_subject_tags": [ "General" ], "confidence": 0.5, "context_type": "Website Article", "similarity_found": false, "linked_to": null, "similarity_score": null } ], "improved_author": null, "suggested_reeval_at": "indefinite" } }
Database ID: 1218
UUID: 9fc06852-16fb-4de4-aa50-324c7ad68db8
Submitted By User ID: 7
Created At: August 29, 2025 at 5:08 PM
Updated At: September 2, 2025 at 7:23 PM
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Original Content: <html lang="en" class="story nytapp-vi-article nytapp-vi-story story nytapp-vi-article " data-nyt-compute-assignment="fallback" xmlns:og="http://opengraphprotocol.org/schema/" data-rh="lang,class"><head> <meta charset="utf-8"> <title>Why You Should Add Weights to Your Stretching Routine - The New York Times</title> <meta data-rh="true" name="robots" content="noarchive, max-image-preview:large"><meta data-rh="true" name="description" content="Traditional stretching has its limits. Here’s how using a light dumbbell can help you move better."><meta data-rh="true" property="twitter:url" content="https://www.nytimes.com/2025/08/27/well/move/weights-mobility-exercise-routine-stretching.html"><meta data-rh="true" property="twitter:title" content="Want to Level Up Your Mobility? Add Weights."><meta data-rh="true" property="twitter:description" content="Traditional stretching has its limits. Here’s how using a light dumbbell can help you move better."><meta data-rh="true"...
Parsed Content: Want to Level Up Your Mobility? Add Weights. By Hannah Singleton Aug. 27, 2025 As Christina Danaee approached 40, she had spent years dealing with chronic shoulder and neck tightness that caused pain during daily life and activities like swimming. She tried to manage the pain with stretching, massage and heating pads, but she couldn’t find relief. Then a friend suggested she try something new: adding light weights to her mobility routine. She was skeptical; she didn’t lift weights and worried about getting too muscular. Still, she picked up the lightest weight she could find — five pounds — and started experimenting. One of her first moves was a shoulder halo — slowly circling the weight around her head. “It’s changed everything,” she said. “I almost never feel sore or stiff anymore. It has made other forms of activity more fun and easy, too.” Ms. Danaee now swims laps several times a week — something that used to be too painful. If you’ve ever done cat-cows or neck rolls, you’re...

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Traditional stretching has its limits.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a02c-7b44-4a29-9c39-bbd704425737

Simplified: Traditional stretching has limits
Here’s how using a light dumbbell can help you move better.
0.500

👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a02d-71c1-4bb8-a01d-f83eef314501

Simplified: Using light dumbbell can help you move better
As Christina Danaee approached 40, she had spent years dealing with chronic shoulder and neck tightness that caused pain during daily life and activities like swimming.
0.500

👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a02e-63af-420e-9af2-ebe33f705785

Simplified: Christina Danaee dealt with chronic shoulder and neck tightness as she approached 40
She tried to manage the pain with stretching, massage and heating pads, but she couldn’t find relief.
0.500

👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a02f-58d1-4563-bf2b-c79a5fb1f37e

Simplified: Christina Danaee tried stretching massage and heating pads for pain relief but couldn't find relief
Then a friend suggested she try something new: adding light weights to her mobility routine.
0.500

👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a030-47eb-47ac-a53d-1878a17fdaa7

Simplified: A friend suggested Christina Danaee add light weights to her mobility routine
One of her first moves was a shoulder halo — slowly circling the weight around her head.
0.500

👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a031-43c1-4f96-8404-9c276f1e03c1

Simplified: Christina Danaee's first move was a shoulder halo circling the weight around her head
“It’s changed everything,” she said.
0.500

👤 Christina Danaee 📋 Website Article 🏷️ General 🆔 9fc8a032-375f-4ddf-b2bb-bf7931cc898e

Simplified: Christina Danaee said adding weights changed everything
“I almost never feel sore or stiff anymore.
0.500

👤 Christina Danaee 📋 Website Article 🏷️ General 🆔 9fc8a033-3058-4e19-b69e-2f1228bc44cb

Simplified: Christina Danaee almost never feels sore or stiff anymore
It has made other forms of activity more fun and easy, too.”
0.500

👤 Christina Danaee 📋 Website Article 🏷️ General 🆔 9fc8a034-224f-4c46-b22b-b3d4f24c7b2a

Simplified: Adding weights has made other forms of activity more fun and easy for Christina Danaee
Ms. Danaee now swims laps several times a week — something that used to be too painful.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a035-16ce-4beb-8fb6-e8e15981baa9

Simplified: Christina Danaee now swims laps several times a week
But a number of physical therapists and trainers say you can get more out of such range-of-motion exercises by adding light weights.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a036-0ab7-44be-9d7f-1c5bcc659642

Simplified: Physical therapists and trainers say you can get more out of range-of-motion exercises by adding light weights
For people who stretch, foam roll and do mobility drills but still feel stiff or limited, this is the next step.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a036-f928-46d2-a89f-8d7e6c6a6fb4

Simplified: Adding light weights is the next step for people who stretch foam roll and do mobility drills but still feel stiff or limited
Weights build stability.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a037-e725-47e8-b655-4139474af205

Simplified: Weights build stability
Mobility refers to how far you can move a joint with control, as opposed to flexibility, which is just how far a joint can go.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a038-dd5d-4674-ba3c-467c725eccb9

Simplified: Mobility is how far you can move a joint with control flexibility is how far a joint can go
Therefore, mobility requires strength and stability.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a039-d3ae-450b-9447-3cbd0ff7db99

Simplified: Mobility requires strength and stability
“It’s about instilling confidence and preparing your tissues to be adaptable to whatever your environment may be,” said Vernon Griffith, a mobility and strength coach in Virginia Beach.
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👤 Vernon Griffith 📋 Website Article 🏷️ General 🆔 9fc8a03a-d06c-4b8f-8a87-64c868e3d107

Simplified: Vernon Griffith said it's about instilling confidence and preparing your tissues to be adaptable to your environment
Twisting side to side trains the spine’s ability to move.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a03b-ced3-4751-9800-1c2686dfdcfc

Simplified: Twisting side to side trains the spine's ability to move
But adding a medicine ball forces your core to steady the movement.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a03c-c67e-44d5-ade9-8e086a8a53f5

Simplified: Adding a medicine ball forces your core to steady the movement
A side lunge stretches your inner thigh and hip, but holding a weight to your chest forces your body to stay balanced as you sink lower, turning a stretch into stability training.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a03d-bc06-444a-9e52-b2cf83269953

Simplified: Holding a weight to your chest during a side lunge forces your body to stay balanced turning a stretch into stability training
But building stability doesn’t always mean lifting heavy weights, said Julia Rosenthal, a physical therapist in Brooklyn.
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👤 Julia Rosenthal 📋 Website Article 🏷️ General 🆔 9fc8a03e-b660-49c7-860c-d8273d667de7

Simplified: Julia Rosenthal said building stability doesn't always mean lifting heavy weights
Research suggests that even low-weight resistance training improves strength and balance in adults, especially those with reduced mobility.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a03f-b1d8-448d-8799-915fb2203e20

Simplified: Research suggests low-weight resistance training improves strength and balance in adults especially those with reduced mobility
To try this training yourself, start with slow, intentional movements — like a forward lunge or a standing overhead reach while holding a book or soup can — and build from there.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a040-a464-44a6-8b99-08fa06ff01f2

Simplified: Start with slow intentional movements like a forward lunge or a standing overhead reach while holding a book or soup can and build from there
Even a couple pounds is enough to activate the small, stabilizing muscles in your hips or shoulders.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a041-9593-453b-937c-bb2eeda9e494

Simplified: A couple pounds is enough to activate the small stabilizing muscles in your hips or shoulders
“Even if you’re super strong, I would lean toward the one to two pounds before the five to 10,” said Alex Rothstein, an assistant professor of exercise science at New York Institute of Technology.
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👤 Alex Rothstein 📋 Website Article 🏷️ General 🆔 9fc8a042-8fd8-4a69-9536-cc4f46fa3979

Simplified: Alex Rothstein said even if you're super strong lean toward one to two pounds before five to ten
You can also use exercise bands to provide the resistance, depending on what you have at hand.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a043-7bc9-4158-bb1a-a8669b1ee1c7

Simplified: You can also use exercise bands to provide the resistance
It also doesn’t have to take long — you might notice that the movement feels steadier and easier after three to five slow, controlled reps, he added.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a044-6acf-4746-a35d-b6c6f43e1ea6

Simplified: The movement might feel steadier and easier after three to five slow controlled reps
Begin with movements you already know well or motions you want to improve in daily life.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a045-5c44-4638-8306-5e29cf7fbba8

Simplified: Begin with movements you already know well or motions you want to improve in daily life
After shoulder halos, Ms. Danaee moved on to full-body movements like getting up and down off the floor holding a kettlebell to improve her hip and back stability.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a046-601a-41c6-83ed-eea0f7cdc98c

Simplified: After shoulder halos Christina Danaee moved on to full-body movements like getting up and down off the floor holding a kettlebell to improve her hip a...
But as with any strength training, increase the weight and difficulty over time.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a047-4ee7-458c-a166-27b6503ece4b

Simplified: Increase the weight and difficulty over time as with any strength training
“If there’s not enough challenge, your body has no reason to change,” Mr. Griffith said.
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👤 Vernon Griffith 📋 Website Article 🏷️ General 🆔 9fc8a048-643d-428d-a98d-cb323c7810ff

Simplified: Vernon Griffith said if there's not enough challenge your body has no reason to change
Adding a small amount of load can also increase how far your joints move, acting as a counterbalance and bringing your body into positions that might feel out of reach.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a049-5e3e-4163-865f-69a5baa37cfe

Simplified: Adding a small amount of load can increase how far your joints move acting as a counterbalance
For example, Dr. Rosenthal said that getting to the bottom of a squat can feel wobbly for some, but holding a light dumbbell or a kettlebell in front of you shifts your center of gravity forward, help...
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👤 Julia Rosenthal 📋 Website Article 🏷️ General 🆔 9fc8a04a-5aaf-40aa-8b6f-5bc62aea5e8d

Simplified: Julia Rosenthal said holding a light dumbbell or a kettlebell in front of you during a squat shifts your center of gravity forward helping you drop lo...
Once you’ve experienced what that feels like, it may become easier to access again.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a04b-4fe1-40c9-892a-8059cd3fe51c

Simplified: It may become easier to access a position again once you've experienced what that feels like
“You just have to show their brain how to get there in the first place,” said Dr. Rosenthal.
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👤 Julia Rosenthal 📋 Website Article 🏷️ General 🆔 9fc8a04c-460b-4183-8fc2-b98ee8120466

Simplified: Julia Rosenthal said you just have to show their brain how to get there in the first place
The Jefferson curl is a slow, rounded forward fold in which a weight gently pulls you down to help lengthen your spine and access more range.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a04d-3317-495f-97b6-4a3b0b38349e

Simplified: The Jefferson curl is a slow rounded forward fold in which a weight gently pulls you down to help lengthen your spine and access more range
The key is to go light to avoid injury.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a04e-3e34-460e-b779-09d194b09be4

Simplified: Go light to avoid injury during Jefferson curl
The exercise is similar to a trainer placing a hand on your back during a forward fold and encouraging you to sink into the stretch more.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a04f-29d5-439f-9017-a10a00181a78

Simplified: The Jefferson curl is similar to a trainer placing a hand on your back during a forward fold
“I’m showing my nervous system that I can be confident here. I’m good,” Mr. Griffith said.
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👤 Vernon Griffith 📋 Website Article 🏷️ General 🆔 9fc8a050-18c0-4298-93c1-849a8db5315b

Simplified: Vernon Griffith said I'm showing my nervous system that I can be confident here I'm good
Dr. Rothstein added that using weights may calm the body’s proprioceptors — sensory receptors that resist stretching to protect you from injury — and help your body trust a new position.
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👤 Alex Rothstein 📋 Website Article 🏷️ General 🆔 9fc8a051-0b6a-4c3b-b98a-f699f2b90fd8

Simplified: Alex Rothstein said using weights may calm the body's proprioceptors and help your body trust a new position
Next time you do a familiar move, like a seated forward fold or a side bend, hold a light weight in your hands.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a051-fccc-4755-9d74-af8031855933

Simplified: Hold a light weight in your hands next time you do a familiar move like a seated forward fold or a side bend
Over time, you might notice your movements become easier than before.
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👤 The author 📋 Website Article 🏷️ General 🆔 9fc8a053-0116-4920-b93f-b06e5d8e68c5

Simplified: Over time you might notice your movements become easier than before