Bad posture is a common concern among many individuals, especially seniors. Seniors can easily fall prey to injuries, pain, and other issues because of bad posture.
By using posture exercises for seniors, you practice good posture and improve your posture, which in turn can help you retain strength and balance and help you to keep your independence for longer as a senior individual.
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The Benefits of Having a Good Posture
Your posture changes as you age because you basically “shrink” with age.
Having poor posture is not uncommon as you age. This is because, after age fifty, your vertebrae and discs start to break down and thin, affecting your posture.
On the other hand, the cartilage and connective tissues in your spine start to deteriorate as you age and lose their thickness and elasticity. All this can make it quite difficult for you to stand up straight at the end of the day.
Having a good posture holds so many benefits for you as a senior;
- It reduces the risk of heart attack or stroke by allowing proper blood flow.
- A good posture will improve your cognitive functions because a properly aligned spine can boost communication between neurotransmitters.
- Proper posture increases blood circulation and oxygen levels in your body, improving your mood and fighting depression.
- When you have a good posture, all your organs are free to operate properly and not compressed, which helps with good digestion.
- Poor posture causes the ligaments in the back and body to work harder than they should, which can lead to early Osteoarthritis or Osteoporosis.
- Maintaining your balance properly becomes much easier when you have a good Posture.
Some Tips to Improve Your Posture
- Exercise – Regular exercising will strengthen your muscles and improve your posture.
- Improve Your Balance – Using routines such as Yoga or Pilates improves your balance and, thus, your posture.
- Weight Management – Keeping your weight down will prevent excess strain on your back that can lead to poor posture.
- Ergonomic Chairs – Use proper ergonomic chairs and recliners for sitting and lounging. They support your spine in a proper posture.
- Sleep Correctly – Make sure your head is always level with your neck when you sleep on your side. You can also sleep on your back. You can use proper supportive pillows.
- Supportive Bed – A supportive mattress and bed will offer the right cushioning to keep you comfortable and firm enough to support your back and posture.
- Do not Sleep on Your Stomach – Never sleep on your stomach. This is one of the worst positions for your posture, back, and neck. It will lead to many issues and pain.
- Always stand up Staright – Try to remind yourself to pull your back straight and stand or walk in a straight position when you walk or stand. Keep reminding yourself, as it takes time and training before you get used to it.
- Chairs with Backs – Try to use a chair with a back for sitting rather than a backless chair so that your back and spine are always properly aligned.
- Lift Your Head Up – Do not keep your head down or up, but centered in proper form. Make sure when you work or watch television that your eyes look straight forward and your head is in a proper position, as this, too, affects your posture.
Here are a few Easy Exercises that will Improve Your Posture
Chin Tucks and Jilts
Chin Tucks and Jilts can be done while you are seated or standing. It works on stacking the vertebrae in your spine and neck in proper alignment. Sit up straight. Pull your chin back to make a double chin. Now, gently jut it back forward in the opposite direction.
Wall Tilts
With the wall tilt, you will stand with your back against the wall. Place one hand behind your lower back, and push in your pelvis, causing your lower back to flatten. Keep your head, shoulders, and back against the wall. You can also do this exercise seated.
Wall Arm Circles
Another method for the wall arm circle is to stand with your back towards the wall and walk out your feet so you have around six inches between your heels and the wall. Now lean back against the wall, and tuck in your pelvis so your lower back touches the wall. Pull your shoulders and head back to touch the wall. Now slowly lift your arms over your head, and lower them down again, keeping them touched with the wall.
Scapular Retraction
This is an easy routine you can also do by pulling a resistance band placed around a chair or door frame. However, the easy method is to stand straight, hands behind your sides, elbows slightly bent. Pull your shoulder back and down as far as possible, and hold and release. Repeat the exercise.
Bird Dog
For the bird dog, you need to start on your hands and knees with your back straight. I’m looking forward to it. Now lift your right leg and fully extend it, and then your left arm and fully extend it shoulder height. Bring the leg and arm back in again. Do the same on the other side.
To Conclude
By improving your posture, you can enjoy a much better quality of life and keep healthy and well-balanced with proper spinal alignment.
![As we get older, in time certain parts of our bodies will start to age and wrinkle. One of these parts is our arms. The skin and muscle tone in your arms may become weakened and less defined, which in the end results in what as known as flabby arms. The best exercise for flabby arms in seniors could help your prevent this, as well as to one the muscles in your arms to make them appear much less flabby. [super_featured_image] What Causes Flabby Arms in Seniors So what exactly causes our arms to become, or appear flabby? Well for most individuals its is because of fat deposits that accu,ate in that are of their arms and for others it is more just loose skin related to age. As you get older everything starts to slow down, your metabolism, your ability to move around fast, and your muscle strength. Thus, fat may accumulate and muscle weaken in the arms. As we age we are also less prone to take part in activities and to exercise, which in turn cause weakened muscles and an increase in fat ad calories that cause fat. Following a good exercise program and having a healthy diet can help to transform fat deposits in your arms and body into muscle and to lose some needed weight. Can You Tone Flabby Arms So, in turn could you actually tone and correct your older more flabby arms? Well, here is some good news. If your arms are out of shape and flabby you get most of the shape back with the right diet and exercises. However, you will need to do targeted muscle exercise that will burn fat, and in turn rather build and tone the muscle in these areas of your arms. I would suggest focusing on purring in some work with regard to arm exercises, and then slowly starting to focus on a more healthy, and balanced diet. By adding and toning the muscle sin your arms they will retain shape and look less flabby, On the other hand you will also feel better and look much better in turn. Dieting for Flabby Arms Flab in your arms can be caused by excess fat deposits, especially if you are slightly overweight, which means you will also need to improve your diet. Watch your calorie intake and never eat more than you need to to feel full. Choose high quality nutritious food with lean proteins, and fresh produce such as fruits and vegetable. Grain and wholegrains are ideal for energy especially when eating breakfast. As a senior you will want to follow a heart healthy diet in urn to take care of your health, and to keep your weight under control. A few other Tips for Flabby Arms;. [super_list] Creams and Lotions - There are some good creams and lotions on the market that will help with excess skin to firm and tone. Look for reams with Vitamin C, Elastin and Q10 in it. It makes a small difference. Creams containing Coffee, or caffeine, will likewise help to break down cellulite and fat. Collagen and Vitamins - Certain Vitamin supplements such as collagen help improve the elasticity of your skin, which in turn can make a small difference in flabby arms. Wear the Right Clothing - For the time being if you have flab, especially in the uppers arms area , try to wear tops that have longer short, or quarter length sleeves to look more flattering. [/super_list] Exercise for Flabby Armsh2> Here we have added a few of the best exercise for flabby arms, they are quite easy to perform by older adults and they are safe. You can start off slowly and increase weight and intensity levels as you progress. Lifting Weights There are different types of weight lifting exercises that will target your arm muscles, and other muscle groups in your body. Weight lifting exercises are one of the best options for flabby arms. https://youtu.be/Wa8Fk8TaXPk Triceps Dips Triceps dips are perfect to tine the back of your uppers arms, where the most stubborn flat usually rests. You will nee a chair or low stable structure on which you can place your hands. Face forward the chair behind you and place your hands fingers facing away from your flat on the chair seat Your knees need to be bent and your feet flat on the ground. Your arms down elbows up, and your bum hanging down. Now push yourself up with your arms only but do not lock your elbows, and slowly easy back into the start position again. Repeat this a few times. https://youtu.be/LVRcXDEdC5U Bicep Curls Bicep Curls are ideal for your arms and easy to do. You will need a light weight though, or you can use any object around the house with some weight, such as a tin of beans. Stand with your feet shoulder length apart, your arms elbows at your sides and turned wrist up. Hold the weights or objects in both hands and slowly lift toward your face, and slowly back down to the original position. https://youtu.be/K2Bj2bi8jd8 Push Ups Push Ups are excellent exercise for your chest and your arms. You need to do push ups the right way to get the best results and to prevent injuries. You can do the push up with your knees on the floor until you get stronger, or do standing wall push ups if needed. For a regular push up you need to be hands and knees on a soft mat or carpet. Place your hands in front of your shoulder length apart, at your chest level. Straighten your body with your legs straight behind you and your feet hip width parallel to your, holding them up on your toes. Keep your hips in line with your shoulders. Lower your body so that your elbows bend at a 90-degree angle outward and then push back to the starting position. Repeat this a few times. Side Planks Planks generally are quite a strenuous exercise, so please follow with caution. The side plank is similar to a regular plank, however done on your sides. Your will lay down in a straight line on your side, with your legs extended and stacked on top of each other. Keep the bottom elbow under your shoulder to ensure your head is fully aligned with your spine. Keep your abdominals tight and lift your hips and knees up, resting on your bottom arm/ Keep your body straight, and hold for a few seconds. https://youtu.be/9dNL_mtObGQ Scissors Scissors can help to tone and shape your arms. You will need to stand up straight with your feet slightly more than shoulder width apart. Move your arms to the side and then bring them to the front. The one hand should overlap the other, looking much similar to the letter X. Return your arms to the starting position, and repeat around 20 times. Now raise your other arm above your head and see how long your can hold it. This exercise will need to be performed on a mat. https://youtu.be/2PKLEOqpmZU Reviews: The Best](https://seniorgrade.com/wp-content/uploads/2022/06/Flabby-Arm-excercises-for-Seniors-300x141.jpg)
