At Pierce Family Wellness in Centennial, Colorado, I work every day with clients who want to move better, feel younger, and age on their terms. When it comes to boosting longevity and supporting healthy aging, the right exercises can make all the difference—especially when they’re designed to work with your nervous system, digestive health, joint mechanics, and postural balance.
Here are four of my all-time favorite exercises for healthy aging—and chances are, you’ve never seen them at your local gym.
1. L5/S1 ELDOA (Bedtime Version)
🧠 Nervous system reset + spinal decompression
The L5/S1 ELDOA is a specialized stretch that targets the junction between your lumbar spine and sacrum—the most common site of back pain, disc injury, and spinal surgery. In my Centennial clinic, I often use this “bedtime version” to help clients deeply relax and gently traction their spine without force or equipment.
How it works:
You simply lie on your back with your legs up the wall for 10 minutes. As your paraspinal muscles relax (these are the first to be pierced by nerves exiting your spinal cord), your entire nervous system begins to down-regulate, allowing better recovery and improved spinal health.
By creating space at L5/S1—which is the largest weight-bearing joint in the spine—you support:
- Reduced pressure on the disc
- Reduced nerve compression
- Improved bloodflow
2. G.I. Pump Abdominal Series
💪 Gut health + pelvic floor + respiratory strength
This exercise is a triple threat when it comes to aging well. At Pierce Family Wellness, I teach the G.I. pump abdominal series to clients who want stronger cores, better digestion, and improved breathing capacity.
Why it’s a game-changer:
- Activates all abdominal muscles (key exhalation muscles tied to VO₂ max and lung health)
- Follows the digestive tract to stimulate motility (great for gut health and bloating)
- Strengthens all 6 pelvic floor muscles (essential for bladder control, sexual health, and pelvic stability)
Digestive function is one of the strongest predictors of long-term health—and this series targets it in a functional, fascia-aware way.
👉 Watch the G.I. Pump Series here
3. Push-Up Matrix
❤️ Heart health + grip strength + fall protection
This isn’t your average push-up. The push-up matrix is a sequence of push-ups with varying arm positions that not only build upper body strength, but also stretch the fascia around your heart (called the pericardium).
Why I recommend it to my Centennial clients:
- Boosts blood flow to the heart, improving circulation system-wide
- Builds upper body strength, which helps with fall prevention injuries
- Improves grip strength, a known predictor of longevity
- Supports muscle mass, which protects against insulin resistance and sarcopenia
A stronger upper body doesn’t just look good—it functions better, especially as we age.
👉 Watch the Push-Up Matrix here
4. Global Postural Stretch (Negative Torsion)
😌 Postural release + full-body fascial stretch + better sleep
The GPS in negative torsion is one of the most relaxing, effective stretches I teach in my studio. It gently opens up the entire anterior (front) chain of the body—which is often shortened from too much sitting, driving, or phone use.
What you gain:
- Better flexibility and range of motion
- Reduced tension in the chest, hip flexors, and diaphragm
- Enhanced blood flow and lymphatic circulation
- A calming, sleep-promoting effect
It’s a full-body unwind that works on a fascial, neurological, and emotional level.
👉 Watch the Global Postural Stretch here
Why These Work So Well for Aging Clients in Centennial
These exercises aren’t just random picks. They’ve been selected because they address the most common issues I see in my practice here in Centennial, Colorado:
- Low back pain and spinal compression
- Poor digestion or constipation
- Pelvic instability or incontinence
- Cardiovascular health decline
- Muscle loss and fall risk
- Anxiety, poor sleep, and nervous system dysregulation
If you want to move better, feel stronger, and age with more vitality, give these a try—or better yet, stop by the studio and let me coach you through them one-on-one.
Ready to Feel Younger and Move Better in Centennial?
At Pierce Family Wellness, we specialize in helping clients get out of pain and into performance and longevity—with hands-on therapy, personalized training, and movement practices you won’t find anywhere else.
📍 Located across from Tony’s Market on Dry Creek
📞 Call/text: 303-929-6585
🌐 piercefamilywellness.com
Let’s build a body that gets better with age—starting today.
TJ Pierce
