Will Harlow - HT Physio

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I'm Will Harlow – a physiotherapist, clinic owner, and bestselling author on a mission to help over-fifties break free from pain, move with confidence, and stay independent for life.

06/02/2026

I had this exact conversation with a patient recently.

The UK health system isn’t set up to keep you strong before problems start. It’s designed to react once you’re already in pain, injured, or unwell. And if you quietly wait for it to fix everything for you, you can end up stuck in a queue.

This isn’t about blaming doctors or nurses. Most of them are working incredibly hard and many are exhausted. It’s about being honest.

That’s why I do and what I do on the Youtube and Instagram. Because the biggest wins in health happen long before a crisis.

Here’s what you can control today:
• Pick one thing your future self would normally see a doctor about
• Ask: “What could I do now to reduce the chances of that?”
• Spend just 5 minutes a day on it

It might be a short walk for your heart, a few balance drills to reduce fall risk or some sit-to-stands to keep your legs strong.

Nothing extreme. Nothing complicated. Just small actions done consistently.
You may not be able to fix the health system, but you can build a body that needs it less.
If you want a clear, realistic way to start doing this before problems pile up, my new book Independence for Life walks you through exactly how to build strength, mobility, and resilience over time.

💬 Comment ‘BOOK’ and I’ll send you the pre-order link.

A recent study genuinely surprised researchers.A group of adults over 60 improved their leg strength by 31% in just four...
06/02/2026

A recent study genuinely surprised researchers.

A group of adults over 60 improved their leg strength by 31% in just four weeks. And they did it without long workouts.

Many people are told (or assume) that getting older means getting weaker, that strength training has to be long and exhausting, or that it’s “too late” to make real changes. This study showed the opposite.

In a four-week study of adults aged 60 and over, participants improved their ability to stand up from a chair by 31%. Their maximum leg strength increased by 6%, and they even gained muscle mass. These aren’t gym numbers, they’re the kind of strength gains that show up in everyday life.

So what was the habit? It’s not workouts, not classes. They used something called Exercise Snacks.

That simply means short bursts of the right exercises, spread throughout the day, and linked to things you already do anyway. No special equipment. No motivation battles.

There are 3 simple exercise snack you can try today:
🪑 Meal-time sit to stands
Every meal → stand up & sit down 5 times
3 meals = 15 strength reps/day

🦵 Single-leg dips
While brushing teeth or waiting for the kettle
10–15 reps each side

↩️ Reverse lunges (with support)
5 reps per side
Hold a chair or counter

This approach works so well after 60 because it trains strength frequently, breaks up long periods of sitting, and doesn’t rely on willpower. You’re not trying to be “motivated”. You’re just being consistent.

And that consistency protects the things that matter most: standing up easily, walking confidently, and staying independent.

If you want a simple 30-day plan built specifically for adults over 50, using the same approach I give my patients, I’ve put it together for you. It’s free, home-based, and designed for real life.

💬 Comment ROADMAP and I’ll send it to you.

05/02/2026

One of the key concepts I teach in my new book Independence for Life is something I call the 4 Rs Method, the same framework I use in clinic.

It’s a clear, step-by-step way to approach recovery and long-term health, without skipping the fundamentals.

👉 1st R: Reduce pain.
Pain acts like a handbrake until it’s under control, progress stalls. And I show you practical ways to do this safely.

👉 2nd R: Regain mobility.
When joints stop moving well, everything else has to compensate. Restoring range of motion comes next. I walk you through how to regain lost range of motion.

👉 3rd R: Rebuild strength.
Muscles protect joints, support healing, and make daily movement more reliable. I teach you how to build strength in a safe way.

👉 4th R: Restore full function.
This is where you move from “mostly better” to confidently doing the activities that matter to you.

This approach isn’t about accepting “this is just age.” It’s about working in the right order.

💬 Comment “BOOK” to preorder Independence for Life and receive the preorder bonuses.

05/02/2026

Stiff or sluggish hips often aren’t about strength alone, they’re about directional control.

This simple drill is called the Hip Compass, and it’s one of my go-to movements for waking up all the muscles around the hip without stressing your back.

All you need is something light to hold onto for balance. Stand on one leg and gently move the free leg:
🔸 Forward (north)
🔸 Back (south)
🔸 Out to the side (east)
🔸 Across your body (west)

Keep your chest upright and avoid twisting or bending through your spine. The goal isn’t speed, it’s smooth, controlled movement. As you work through each direction, different hip muscles have to switch on and coordinate.

Try 10 times on one side, then swap legs. Repeat up to three rounds before a walk.

Small, controlled movements like this can make a noticeable difference to how your hips feel during the day.

✨ Save this post so you can come back to it anytime.

(Provided for informational purposes only. Advice not suitable for all.)

04/02/2026

With these 3 wall exercises, you can begin to make incremental improvements to your strength and mobility — no weights, resistance bands, or gym membership required.

You can perform these exercises just about anywhere, and by doing so you’ll reduce the risk of muscle atrophy which is particularly important for those over 50.

🔸 Start with a 30-second wall sit to build leg strength safely without aggravating your knees.
🔸 Follow that with 15 wall press-ups to improve upper-body pushing strength.
🔸 Finish with 15 calve raises to build calf strength, improve walking speed, and support better balance.

By doing these three wall exercises, you’re already half way to completing a full body workout.

(Exercise not suitable for all — provided for information & entertainment purposes only)

04/02/2026

If balance feels a bit wobbly lately, here’s something almost no one tells you 👇

Your hips, especially your glutes, play a huge role in keeping you steady when you walk. Not your ankles. Not just your “core”. Your hips.

When those muscles are weak, your body struggles to control side-to-side movement… which is when trips, stumbles, and falls are more likely.

That’s why I like this simple exercise: the hip hitch.

Here’s how to do it:
🔸All you need is a step.
🔸One leg stays straight on the step.
🔸The other leg hangs off.
🔸Slowly lower the hanging hip below the level of the step, then repeat
👉 Aim for 10–15 reps, and do it 2–3 times a day.

It’s simple, but incredibly effective for hip strength and walking stability.

🔖 Save this so you remember to practice it later.

(Provided for informational purposes only. Advice not suitable for all.)

Most people over 50 don’t “lose independence” overnight.It usually starts with one quiet change: Struggling to get up fr...
03/02/2026

Most people over 50 don’t “lose independence” overnight.

It usually starts with one quiet change: Struggling to get up from the floor. That’s why I use a simple Getting Up From the Floor Test in clinic.

If you fall, the biggest danger isn’t always the fall itself, it’s not being able to get back up, lying on the floor waiting for help.

Your ability to get up from the floor reflects:
• Whole-body strength
• Joint mobility
• Balance & coordination
• Confidence after a fall

The test (Only do this if you feel safe, have a chair or wall nearby just in case):
1️⃣ Lower yourself to the floor
2️⃣ Start the timer
3️⃣ Stand back up at a normal pace
4️⃣ Use hands or knees if needed
5️⃣ Record your best time
(Control matters more than speed)

How to score it:
✔️ Under 5 sec → Very good
✔️ 5–10 sec → Acceptable
⚠️ 10+ sec or needing support → Below expected

This is one of the strongest markers of future independence we have.

If this felt hard, it doesn’t mean “avoid the floor forever.” It means your legs need strength and mobility, and those are trainable.

There is one exercise that helps a lot, it’s called Weighted sit-to-stand. It builds the leg strength you need for easier, safer floor transfers.

Here’s how to do it:
• Hold a dumbbell, kettlebell, or household weight
• Sit back onto a chair
• Stand up tall without using hands
• Lower slowly
👉 2–3 sets of 8–12 reps, 2–3x/week

If you want a clear plan, my Stronger for Life Roadmap shows you exactly how to rebuild the strength, confidence, and movements needed to stay independent.

💬 Comment ROADMAP and I’ll send it to you.

If your knee pain keeps returning, it’s probably not because you’re “getting older.”In most cases, the knee isn’t the pr...
01/02/2026

If your knee pain keeps returning, it’s probably not because you’re “getting older.”

In most cases, the knee isn’t the problem, it’s the victim.
Over 80% of people show “wear and tear” on knee scans, yet many have no pain at all. So arthritis alone rarely explains recurring knee pain.

What’s usually missing are 3 key parts of the knee support chain, and here’s how to fix each one:
1️⃣ Weak glutes → poor thigh control
Fix it with: Hip abductions
Stand tall, move one leg out to the side, control the return.
👉 10–15 reps, 3 sets, 3–4 days/week

2️⃣ Lost ankle mobility → more stress through the knee
Fix it with: Ankle Mobilisations
Foot flat on a chair, knee gently forward, heel stays down.
👉 20–30 reps, 3 sets, daily

3️⃣ Stiff hip rotation → the knee is forced to rotate
Fix it with: Reverse clams
Side-lying, rotate the top leg inward under control.
👉 10–20 reps, 3 sets, 3–4 days/week

Fixing knee pain means fixing the support chain, not just the joint itself.

Most knee pain after 50 is fixable, but only with the right order and the right plan.

💬 If you want a step-by-step guide to put this together safely, comment ROADMAP and we’ll send it to you.

01/02/2026

5 Movements You'll Lose After 60 (Unless You Do This)

In this video, Farnham's leading over-50s specialist physio, Will Harlow, reveals the 5 movements most people lose after 60, and the ways to make sure you don't lose yours. This video is perfect for seniors and ages 50+.

• Get your 100% free Stronger for Life Roadmap here: https://roadmap.lifelongmobility.co/?video=QCzwr_tlC1A
• Get Will's Sunday Times Bestseller, Thriving Beyond Fifty, here: https://hayhs.com/TBF_pp_pb_az
• Find the Lifelong Mobility Program here: https://www.lifelongmobility.co/lifelongmobility

Find the fitness products Will recommends here: https://www.amazon.com/shop/htphysioover-fiftiesspecialistphysio

*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video. Use of this information is strictly at your own risk. Will Harlow will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.*

Full policies here: https://ht-physio.co.uk/youtube-social-media-disclaimers/ & https://www.lifelongmobility.co/advice-injury-disclaimer

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https://www.lifelongmobility.co/lifelongmobility?faceb

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