Did you know 52% of adults ages 55 to 64 and 61% of seniors the age of 65 don’t get the recommended amount of daily exercise?
As people age, it becomes more challenging to maintain good posture. If you or someone you care about struggles with posture, there are plenty of exercises to help.
Read on to learn about the best posture exercises for seniors.
1. Chin Tucks and Juts
This exercise aims to help the bones in your neck, also known as the cervical vertebrate, to align in a neutral position. Chin tucks are a great exercise for seniors because they can do it while sitting or standing.
It’s pretty common for the cervical spine to lean forward, which causes seniors to have difficulty keeping their heads forward. Those who struggle to keep their cervical spine in a neutral position suffer from chronic headaches and neck pain.
To perform this exercise, ensure you sit or stand in a neutral position. Then, try to pull your chin back, the same way you would make a double chin.
Pull your head back, and avoid lifting your chin toward the ceiling. Once you pull all the way back slowly, return to the neutral position.
2. Wall Arm Circles
To perform arm circles, you will need to stand with your back against the wall. Next, you will need to walk your feet about six inches away from the wall. You will measure the six inches between your heels and the wall.
The next step is to lean back against the wall, so your lower back, shoulders, head, and pelvis touch the wall. Then, you will need to raise your arms overhead slowly without removing your back from the wall.
Once your arms touch at the top, you can return to the starting position.
3. Scapular Retractions
You can perform this exercise either by sitting or standing. Before performing this exercise, ensure you get a resistance band. Ensure the resistance band is challenging but manageable.
To start, loop the band around a sturdy surface like a wall post, door frame, or table. Once you secure the band, grab the handle in each hand and walk back until you feel the tension.
While standing up straight, stand your arms in front of you until they’re parallel to the floor. As you keep your arms straight, draw your shoulder blades together.
Although the movement is small, it can help improve seniors’ posture.
4. Wall Tilts
After age 30, we start to lose 3% to 5% of muscle mass per decade. Seniors who don’t have a lot of muscle mass in their lower body are more susceptible to injuries. Wall tilts are a great exercise to help strengthen the gluteal muscles and the pelvis.
When they have a stronger pelvis, seniors will avoid lower back pain and even improve posture.
Start this exercise by standing with your back against the wall. Using one hand, place it behind your lower back as you pull your abs in while tucking your pelvis under.
To do it correctly, it’s important you feel your wall flatten if you put pressure on your hand. Ensure you keep your shoulders and head pressed against the wall the entire time.
5. Bird Dogs
To perform bird dogs, you need to get on your hands and knees. Ensure your body is in a neutral position by looking straight down and keeping your head in a neutral position.
It’s also important to keep your abdominal muscles pulled in to support your back.
Take your time to find your center before you move to the next step.
Once you’re ready, extend your right leg behind you and your right arm in front of you. Make sure you keep your back straight the entire time and hold the position for a few seconds.
Lower your right arm and leg and perform the same movement with your opposite limbs.
Although this is an advanced movement, you can modify it. If you’re not ready to lift your arms and legs simultaneously, start by only extending your legs until you get stronger.
6. Seat Side Straddle
Neglecting to stretch our bodies, can have negative effects on our posture. Seat side straddles can help you stretch your back and hamstrings.
To perform this stretch, start by sitting on the floor and extend your right leg to the side while you bend the opposite leg.
Slowly bend your body toward the extended leg and reach your toes by extending your arms. Once you have stretched as far as you can, hold this position for five seconds and repeat ten times before switching to the other side.
7. Head Rolls
It’s important for seniors to maintain a strong neck if they want to improve their posture.
You can do this exercise while sitting or standing. Start by relaxing your neck and look straight ahead.
Next, you should point your chin toward your chest and start rolling your head slowly to the right. You should feel your ear over your shoulder.
Once you hold this position for 5 seconds, perform the same movement on the opposite side.
8. Side Bends
Side bends are a great exercise to help strengthen core muscles for seniors. To perform this exercise, you will need a sturdy chair.
Sit while keeping your back straight and feet firmly planted on the floor. If the chair doesn’t have a cushion, you can add one for extra support. However, be careful picking the right cushion for added support.
Check out https://www.everlastingcomfort.net/blogs/comfy-reads/how-to-choose-the-right-memory-foam-seat-cushion-for-you, for the best memory foam cushions.
Start by taking your right hand and place it behind your head while your left arm remains relaxed on the side. Take your right arm and slowly extend it towards the right side as far as you can.
Once you return to the starting position, perform the same movement on the opposite side.
These Are Some of the Best Posture Exercises for Seniors
There you have it, some of the best posture exercises for seniors to perform. These exercises will help them stretch and strengthen their backs, core, and neck.
Some of the best exercises include side bends, head rolls, bird dogs, and more.
If you enjoyed these tips and would like to learn more, check out the rest of our website.