It's easy to assume that, just because you're getting older, certain changes to your body are inevitable. Poor posture doesn't need to be one of them. Your posture can affect how you feel generally, including the extent to which you experience back pain and lower body pain. Practicing regular exercises can help you improve your posture and feel more comfortable.
Wall Tilt
The wall tilt exercise helps you straighten your spine by using the wall as a support. Stand with your back to the wall and unlock your knees. Raise one hand up and place it behind your lower back and leave your other hand to your side. Push your lower against to the wall until you can feel pressure on your hand between your lower back and the wall. Breathe out as you push your lower back toward the wall for a count of five. Relax your lower back and breathe in, then repeat the exercise.
Waxing Exercise
Your upper back can often be the culprit for poor posture in your later years. The waxing exercise helps to remedy this. Sit in a chair with your feet flat on the floor, your forearms at a 90-degree angle and your elbows close to your sides. Push your shoulder blades back and down while pushing your chest out as you make a waxing motion with your hands. Keep your elbows as close to your body as possible. Continue the waxing motion as you count to 15, then rest and repeat.
Wall Angels
The wall angel, similar to the wall tilts, uses the straight surface of the wall to help encourage proper posture of your back. Stand with your back to the wall, raise your arms over your head and press them to the wall so your elbows are touching the wall. Slowly bring your arms down in an arc on either side of your body, all the while keeping your elbows in contact with the wall. Continue until your arms are down at your sides, then reverse the motion until your arms are above your head again. Repeat two or three times as part of your posture exercises.
Chin Tuck
Another problem area for posture is your neck, which can cause pain and discomfort for seniors if it's not in correct position while you're sitting or standing. To do the chin tuck exercise, sit in a chair with your back straight and your feet flat on the floor. Stick your chest out slightly and tuck your chin in towards your chest while pointing your face to the floor. Focus on an object across the room and perform the chin tuck without taking your eyes off it. Hold for a five count, then stick your neck out so your chin is extended as far as you can go. Return to the starting position, then repeat 10 to 12 times as part of your posture routine.
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