We all know how important it is to stay active as we age, and a part of that is maintaining a good posture. It’s easy to overlook, yet it plays a key role in our overall health and well-being. Good posture helps reduce the risk of falls, increases mobility, and improves overall quality of life.
Let’s explore 6 easy-to-do posture exercises specifically designed for seniors. They’re simple and can be done right at home or in a senior living community. Many can even be done while sitting in a chair.
- Chin tucks & juts
- Wall tilts
- Wall arm circles
- Scapular retraction
- Bird dogs
- Shoulder circles
Consult with your medical professional before beginning a new exercise routine. If an exercise doesn’t feel right, ease up. If you feel any pain, contact your doctor immediately.
What Is Good Posture?
What we call ‘good posture’ refers to a position in which your body is correctly aligned, allowing for the least amount of strain on your joints, muscles, and ligaments. Good posture involves keeping your back straight, shoulders even, and chin parallel to the floor.
While standing, you want your hips even and your arms at your side with elbows straight. Keep your body weight distributed evenly between your feet.
While sitting, keep your feet pointing straight ahead and slightly apart, and your hips and knees should be at a 90-degree angle. You should avoid slouching or leaning forward, which can put pressure on your spine and cause pain.
Chin Tucks & Juts
Chin tucks and juts are great for improving posture as they strengthen the muscles in the neck and upper back, helping you keep your neck in a neutral position. You can sit or stand for this exercise, but start by keeping your back straight.
Start by pulling your chin inward towards your throat as if you’re creating a ‘double chin.’ Focus on pulling straight back—don’t tilt your chin down or up. Hold this position for about 5 seconds. Then, gently push your chin forward, stretching your neck. Go back and forth between these 2 positions 5–10 times.
Wall Tilts
This one is all about your core, pelvis, and gluteal muscles. This can help address lower back pain and stiffness while strengthening the abs to help with posture.
Stand straight with your back against a wall. Now, try to press the small of your back into the wall by pulling in your abdominal muscles. This involves tilting your pelvis slightly. If you need to get the motion right, try putting your hand behind your lower back. If your hand is getting squished, you’re doing it right. Hold that position for 5 seconds, then release. Repeat 5–10 times.
Some people may find it easier to do this exercise by sitting down on a yoga mat with their back to a wall. It’s a subtle movement, but powerful in strengthening your core.
Wall Arm Circles
Here’s an exercise for your shoulders and upper back. Stand with your back against the wall (this is the same position as you were with the wall tilt exercise). Take a few small steps forward. Your heels should be about six inches away from the wall. Next, carefully lean your body back.
Let your upper back touch the wall, then tuck your pelvis in so your lower back touches the wall, then finally rest your head and shoulders back.
For some, this is enough of a stretch, but you can build on this exercise by using your arms. Place the back of your hands against the wall and slowly move them upwards until they touch above your head. You can now return to the starting position and repeat 5 times. Make sure your arms never leave the wall as each hand creates half of the circle.
Scapular Retraction
Scapular retraction is another exercise that can be done sitting or standing. Whatever position you choose, straighten your back, then pull your shoulder blades back and down. Imagine you’re trying to make them meet in the middle of your spine—like you’re giving it a nice, gentle hug. Hold this pose for 5 seconds, then release, repeating the motion 5–10 times.
If you’re ready to increase the difficulty, add a resistance band. Hold an end of the band in each hand with elbows bent. Rotate your arms away from each other while sliding your shoulders back, keeping your elbows at your waist. Focus on maintaining your form rather than fighting against the band’s resistance.
Shoulder Circles
Let’s end with a simple one that can be done anywhere. Stand or sit with your back straight, then raise your shoulders to your ears. Slowly roll your shoulders backward as you drop them, returning to the starting position with each motion.
This exercise is great for loosening up those shoulder muscles and improving flexibility.
Staying Active with The Bridges at Bent Creek
Incorporating regular posture exercises into your daily routine is an excellent way to support your overall physical health. It’s all about the little steps, and don’t stress if you catch yourself slouching. Good posture is a journey, not a destination.
Check out some of our fitness activities and events at The Bridges at Bent Creek. To explore all our community has to offer, contact us and book a tour today!
