5 Everyday Moves Everyone Should Do

Strong, mobile, pain-free - that’s the goal.
You don’t need a full workout plan to keep your body functional.
These 5 simple moves, done daily, can keep your joints healthy, posture strong, and energy high - no equipment needed.

Deep Squat Hold (60 sec)

• Why: Opens hips, strengthens legs, improves posture

• How: Sit in a deep squat, heels on the ground, chest upright. Hold and breathe deeply.

• Bonus: Helps counter tight hips from sitting all day.

Hanging or Dead Hang (30–60 sec)

• Why: Decompresses spine, strengthens grip, improves shoulder health

• How: Hang from a pull-up bar, relax shoulders, let gravity stretch you.

• Bonus: Daily hanging improves posture and relieves back pain.

Hip Hinge (10 reps)

• Why: Teaches correct lifting mechanics, protects lower back

• How: Push hips back with a flat spine, slight bend in knees, controlled motion.

• Bonus: The foundation for safe deadlifts and everyday bending.

Plank Hold (30–60 sec)

• Why: Builds core strength, stability, supports lower back

• How: Keep body in a straight line, squeeze glutes, engage abs, hold strong.

• Bonus: A strong core improves every other movement you do.

Shoulder Dislocates (10–15 reps)

• Why: Improves shoulder mobility, prevents injuries, counters desk posture

• How: Use a broomstick or band, rotate arms overhead with straight elbows.

• Bonus: Keeps shoulders healthy for lifting, sports, and daily life.

⚡ PulseCore Takeaway

Movement is medicine.
You don’t need a gym membership or fancy equipment - just a few minutes a day with these 5 moves can keep your body strong, mobile, and pain-free for life.