In America, bad posture doesn’t discriminate by age – the issue is common in Americans of all ages, so how do we improve it? For those of us in our golden years, maintaining good posture is paramount. Poor posture leads to a greater chance of accidents such as falls, and a higher chance of experiencing serious injuries when such accidents occur. Practicing good posture also helps with retaining the strength needed to accomplish daily tasks and maintain independence. Here are 3 exercises for improving and maintaining posture in your 60s. We recommend that you consult your doctor before attempting these exercises, and perform them when you know someone else is at home just in case.
Wall Tilts
This exercise is a great one for strengthening the pelvis and glute muscles, which then helps to relieve lower back pain and improve the posture in that area. Begin by standing with your back against the wall, then place one hand behind your lower back. Tighten your abdominal muscles and tuck your pelvis beneath. This “flattens” your lower back. If you feel pressure on the hand behind your lower back, you’ll know that this exercise is working. Make sure that your shoulders and the back of your head remain against the wall throughout. If you find this exercise difficult to perform while in a standing position, try doing it while sitting down with your back against the wall.
Wall Arm Circles
Once you’ve mastered wall tilts, you can progress to this exercise. Begin in the same position as you would while doing the wall tilts, with your back against the wall. Then, walk your feet out so that you’ve placed about 6 inches between your heels and the wall. Lean back against the wall and tuck in your pelvis so that your lower back touches the wall as well. Pull your shoulders and head back so that they, too, are against the wall.
Next – and if you feel you can manage it – slowly raise your arms over your head so that your palms meet above your head, keeping the backs of your arms against the wall at all times. When your hands touch, move back to the beginning position – making sure that the backs of your arms are touching the wall at all times.
Scapular Retractions
This exercise requires a resistance band and can be done while either sitting or standing. Loop the band around a sturdy surface such as a table leg (be extra sure that this is sturdy to avoid accidents).
Once the band is secure, take a handle in both of your hands and stand straight. Walk backward until you feel tension on the bands and your arms are extended in front of you, in a parallel position to the floor. Then, while keeping your arms straight, draw your shoulders back so that your shoulder blades are touching. This movement is small but impactful.
Keep Fit, Improve Your Posture
Regular exercise helps reduce stiffness in your body and further strengthens your muscles. Managing your weight through exercise and a healthy diet also helps with good posture. Meanwhile, exercises such as Pilates, Tai Chi, or yoga also improve your balance. At Discovery Village At Palm Beach Gardens, our amenities include health programs to keep you fit so that you can enjoy your golden years to the full.
