{"id":580,"date":"2019-06-07T04:22:38","date_gmt":"2019-06-07T04:22:38","guid":{"rendered":"https:\/\/seniorhomecarehq.com\/?p=580"},"modified":"2023-03-17T16:45:47","modified_gmt":"2023-03-17T16:45:47","slug":"the-best-guide-on-how-to-fix-bad-posture-for-seniors-corrective-posture-exercises-and-prevention","status":"publish","type":"post","link":"\/?p=580","title":{"rendered":"The Best Guide On How To Fix Bad Posture For Seniors: Corrective Posture Exercises and Prevention"},"content":{"rendered":"

A Guide to the Best Exercises for Treatment and Prevention of Poor Posture in the Elderly<\/u><\/strong><\/h2>\n

Poor posture is a health issue that can affect us at any stage of life. However, as we age our risk of developing a forward slumped posture increases due to several factors that will be covered in this article.<\/p>\n

Poor posture is not only aesthetically displeasing; it can be a sign of, or even contribute to, an array of health issues. Of course, the best treatment is prevention through awareness and exercise. Yet, it is never too late to start taking action.<\/p>\n

Risk Factors for Poor Posture in the Elderly Population<\/strong><\/h2>\n

As we age, it is commonplace to start noticing changes as you get older<\/strong>,<\/a>\u00a0such as a slight increase in fat storage and a decrease in muscle mass and flexibility. These in turn can directly affect the amount of exercise and daily activities that an aging individual can safely participate in. Yet, the truth is that while some changes are inevitable, a lot of it can be stopped. These changes paired with a decrease in activity level lead to a vicious cycle of aging that can lead to many chronic health issues, including poor posture.<\/p>\n

Don\u2019t Get Stuck in the Cycle<\/strong><\/h2>\n

Since muscle strength plays a large role in being able to hold ourselves upright, keeping muscles strong and fit will minimize the temptation to slouch.<\/p>\n

Unfortunately, if muscles do lose their ability to hold good posture the body will then rely on connective tissue such as ligaments and bone for support. Since bone mass is gradually decreasing and stiffness is increasing with each decade of life, this can become a recipe for disaster.<\/p>\n

If bone mass has decreased enough to be at risk for osteoporosis<\/a>, poor posture can even cause the spine to deform and \u201cwedge\u201d in a way that makes it nearly impossible to sit up straight. Adequate exercise has the benefit of maintaining healthy muscle and bone mass.<\/p>\n

The Anatomy of Poor Posture<\/strong><\/h2>\n
\"Anatomy<\/a>

Spectrum Physio: Anatomy of Poor Posture<\/p><\/div>\n

There are a lot of factors that go into poor posture. Since the spine is intricately connected, it is hard to decide what causes this cascade of poor alignment. Regardless, one of the hallmark signs of poor posture is a forward head. This puts enormous strain on the upper body as gravity takes hold of the head.<\/p>\n

All of a sudden, an 8-10 pound head feels like it\u2019s 40 (ouch!). From there, the shoulders tend to round forward causing the chest muscles to become tight, the upper back slumps forward and the low back arches excessively in attempt to keep the spine balanced and the body upright.<\/p>\n

All of this is recipe for pain, low energy due to poor body mechanics and strain on the muscles, bones and ligaments.<\/p>\n

Here are 5 Posture Exercises For Seniors<\/strong><\/h2>\n

The key to performing these 5 posture exercises for seniors<\/a><\/strong> is to keep the neck relaxed and shoulders low (away from the ears). If you feel tension in the neck that means you need to start slower and make the movement smaller or easier until you have better control. <\/em><\/p>\n

1. Shoulder Blade Squeezes:<\/strong><\/p>\n

This may seem simple but the focus is all on form, which is harder than most people realize. Imagine there is quarter on the spine between the lower half of the shoulder blades. Try bringing the shoulder blades together to pinch the quarter.<\/p>\n

Remember, since it is positioned lower you will have to move your shoulders at a slight downward diagonal. This will help you keep your shoulders low (they shouldn\u2019t come up near your neck or cause tension in the neck or shoulders).<\/p>\n

Hold for 5-10 seconds and repeat 10 times. Complete as many sets as you can fit in throughout the day with daily activities like driving, sitting, etc. Progression options include rows when you are ready.<\/p>\n