Posture Exercises for Seniors

Bad posture is a common concern among many individuals, especially seniors. Seniors can easily fall prey to injuries, pain, and other issues because of a 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 your balance and help you to keep your independence for longer as a senior individual.


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 the age of fifty, your vertebrae and discs start to break down and thin, which in turn affects 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 getting a heart attack or a 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, which in turn will improve your mood and fight 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 actually lead to early Osteoarthritis or Osteoporosis.
  • When you have a good Posture, it becomes much easier to maintain your balance properly.

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 of sitting and lounging. They support your spine in a proper posture.
  • Sleep Correctly – Make sure when you sleep on your side that your head is always level with your neck. You can also sleep on your back. Use proper supportive pillows.
  • Supportive Bed – A supportive mattress and bed will offer just the right amount of cushioning to keep you comfortable and to be 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, your back, and your neck. It will lead to many issues and pain.
  • Always stand up Staright – Try to remind yourself when you walk or stand to pull your back straight and stand or walk in a straight position. 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 backless chairs so that your back and spine are properly aligned at all times.
  • Lift Your Head Up – Do not keep your head down or up, but rather 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 that your lower back touches the wall. Pull your shoulders and head back to touch the wall. Now slowly lift your arms up over your head, and lower them down again, keeping them touched with the wall.

Scapular Retraction

This is an easy routine that you can also do by pulling a resistance band that is placed around a chair or door frame. However, the easy method is to stand straight, hands behind your sides, elbows slightly bent. Now pull your shoulder back and down as far as you can, 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. Look straight forward. 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.




About the Author

Eliza Ward

Eliza Ward is a health enthusiast, nature lover, and full-time mother for 3 lovely kids in South Africa. She has always had a thing for improving the lives of the elderly and has the best product recommendations for all her friends and family. So she turned what she loved into her full-time job - by testing and recommending the best products for senior citizens. Read her reviews to know how detailed her observations are.