Physiotherapy
Our long-haired German Shepherd, Josie, suffers from the standard German Shepherd genetic weakness of an overlong & overlstressed spine and HD (Hip-dysplasia), so she's had physiotherapy since she was quite small.
So it seems quite ironic that the first time I had physio was at the ripe old age of 64, to mitigate back- and hip-pain, triggered by a nasty case of shingles!
This is a summary of exercises I now do every day, some recommendad by Franzi (Physiotherapist) plus some core strength exercises, to reduce back pain and (hopefully) help me hit the squash ball harder. The whole routine takes about 35 minutes. 40 minutes if I black-roll my legs, which I usually do if I played squash or had a hard bike ride the day before. I do it first thing in the morning, before taking a shower and walking the dog.
Physio 1
The first 2 exercises of my daily routine: door-opener and sideways back stretches.
Physio 2
Physio exercises 2-7: push-ups, leg-stretches, thigh/calf stretches, hip-rotation (kneeling), black-roll groin stretches.
Physio 3
Physio exercise 8: windscreen wiper
Physio 4
Physio exercise 9-11: calf/thigh press&stretch, callanetics stomach muscle tone-up & superman back strengthener.
Physio 5
Physio exercise 12: Hip stregthener using a pilatus elastic band.