Exercises to Help Seniors Stand & Sit Up Straighter

Performing simple exercises helps seniors to improve their posture. Baltimore Home Care has listed down some below;

Health Benefits of Good Posture

Standing and sitting up straight improve breathing. Slipped discs are more common in people who slouch constantly. Maintaining proper posture enhances blood flow, prevents osteoporosis, and improves digestion.

Exercises to Improve Posture

Seniors should consult their healthcare provider before starting any exercise regimen.

Swimming

A stronger core leads to better posture by keeping the spine from curving. Water aerobics offers the same benefits as swimming laps. Exercising in the water has the added benefit of being low-impact.

Standing on Tip-Toe

Like swimming, the following exercises strengthen the core. It is advisable to use a support like a handrail or a wall while performing balance exercises. Standing on tip-toe or one leg for 20-30 seconds daily can improve balance. Also, try walking along a straight line.

The Wall Slide

Back up against a wall until your lower back, shoulders, and head make contact with the wall. A slight gap between your lower back and the wall is typical. With your palms outward, place the back of your hands against the wall with the elbows at a 45° angle.

Keeping the rest of your body still, slide your hands up the wall as far as it is comfortable. Slide your hands down the wall to the starting position. Perform between three and 12 reps as your shoulders allow.

Squeezing The Coin

This exercise asks you to imagine you are trying to hold a coin between your shoulder blades. Bring your shoulder blades together towards the make-believe currency, holding the position for 5-10 seconds for ten reps. If you experience discomfort in the neck or shoulders, drop your shoulders slightly.

Chin Tucks

The muscles in the back of the head become pinched and the front neck muscles are hyper-extended by improper posture. While on your back, place a rolled-up towel under the base of the skull. Do not place the bolster under your neck. Keeping your head on the towel and your knees up, try to touch your chest with your chin. Do ten reps, each lasting 5-10 seconds.

Standing Push-Ups

Think of this exercise as a standing push-up. Position the hands and arms as if performing a traditional push-up. Place your hands flat against either side of an open doorway.

Lean into the doorway until you feel stretching in your shoulders. Do this 2-3 times, holding the position for 30-60 seconds, and then push yourself back into the original position.

Tighten The Abs

Seniors can perform this routine as they go about their daily routine. Tighten the abdominal muscles slightly as if bracing for an impending blow. Don't draw the abs so tight as to affect breathing or movement.