Exercise Tips to Wave Goodbye to Age-Related Posture Issues

With an increase in age, different physical transformations set in. The three primary parts that are pronouncedly affected by aging include the vertebrae (column of bones), spinal disks (located between the vertebrae), and the muscular system. The bones, joints, and muscles are the determinants of posture. Performing exercise with the help of a physiotherapy specialist can help seniors manage posture and prevent complications. Athulya Home Healthcare offers home physiotherapy for seniors to enhance their health and say goodbye to incorrect posture.

Potential Causative Factors

-       Loss of bone mass takes a hike with aging when the risk factors are checked off. Osteoporosis and osteopenia are the clinical diagnosis manifesting low bone mineral density and is prevalent among the geriatric population. The loss of minerals like calcium makes the vertebrae weak and leads to deformities in posture.

-       The spinal disks seem to lose their cushioning properties over the years resulting in the bones creeping together, affecting the movement of the spine.

-       The muscle is the supporting guard for the spine and helps keep the torso upright. Muscle mass may start to step down (sarcopenia) with the increase in age.

-       Additionally, the ratio of lean body mass to fat is important. A higher proportion of fat has a negative influence on posture. The varied distribution of fat in the body contributes to alterations in the spine.

Other modifiable factors that carve the way to posture changes are,

-       Lack of physical activity

-       Imbalanced dietary habits

-       Micronutrient deficiencies

-       Alcohol consumption

-       Smoking tobacco

-       Behaviours such as hunched posture while using a mobile or laptop

Posture and Physiotherapy

Physiotherapy is an ideal treatment option for seniors to prevent and correct their posture deformities. Physiotherapists help seniors explore several ranges of motions and postures to enhance their spinal strength. Athulya Home Healthcare extends home physiotherapy services for seniors and our physiotherapists guide the seniors to practice research-based, effective movement strategies to improve their posture. They also educate on the importance of exercise for senior wellness, as awareness is the first step to prevention. 

Move Your Way

Exercise sets the stage for corrected posture and is an effective intervention for seniors. Our physiotherapists help seniors stay active and improve their physical mobility with exercises. Below are a few exercises that can be practised by seniors after consulting a medical professional.

●     Wall Exercises

Wall-supported exercises are easy to perform and are effective. Lean your back on the wall ensuring your spine, neck, and tailbone are placed on the wall. Squat a little to sit, hold the position for a few seconds and relax.

Wall tilts can improve the strength of the pelvis and gluteal muscles. Start by standing against the wall. Place one hand behind your lower back, pull your abdominal muscles in and tuck your pelvis beneath. This makes the lower back flatten and rest against the wall. Be sure to keep your shoulders and head rested on the wall throughout.

●     Walking

Posture should be consciously corrected and maintained while walking. The back should be straight and the head should be held high while walking. It is not how fast one walks that matters but how correctly they walk.

●     Stretches

Stretching and strengthening the chest helps bring in a straight posture. Chest stretching can be performed by standing or sitting straight. Proceed by lifting your arms with fingers joined together and reach behind as much as possible. Keep the spine, neck, and head straight while stretching. A band or cloth can also be used to hold and bend.

Overhead stretching can also be performed by raising an arm above and stretching sideways on the opposite side. Repeat the same by lifting the other arm and bending on the opposite side.

●     Arm lifts

Simple arm lifts that include sitting or standing straight and lifting your arms by bringing the shoulders back are also helpful.

●     Shoulder squeezes

Begin with sitting on a chair with back straight and feet flat on the floor. Raise both arms with elbows bent and palms facing forward. Purms backwards as much as possible by squeezing the shoulder blades. Hold this position for a few seconds and relax. Repeat by pushing backwards.

●     Shoulder lifts

Stand straight with shoulders back and head straight. Lift the shoulders up and lower down without moving them forward. Repeat this exercise a few times. 

●     Seated rowing

In a seated position, bend the arms at a right angle, with palms facing downwards and move the elbows backwards imagining you are rowing a boat. Try to move the shoulder blades together. This helps improve posture by strengthening the shoulder and back muscles. 

●     Chin Movements

Chin exercises help align the bones in the neck (cervical vertebrae). Tuck your chin back like making a double chin without lifting it upwards. Next, gently jut it forward and repeat.

●     Yoga

Yoga for seniors is an effective form of exercise for both physical and mental health. Multiple yoga poses are available that involve staying in the right posture for some time while stretching and strengthening the muscles. Tree pose, bird dog, downward facing dog, mountain pose, diamond pose, seated forward bends, etc., are some of the yoga poses that seniors can practice to uplift their posture status.

●     Weight Lifting

Heavy weights are not the only way to practice weight-lifting exercises. Practising with minimal weights also displays great benefits. Moving weighted objects keeping the back, shoulders, and neck straight can be practiced by elders.

Wrapping Up

Posture changes are common with aging but not mandatory. Practicing a healthy lifestyle by eating a balanced diet, and practising posture correction exercises as discussed in this blog helps strengthen and straighten the spine. Elders are advised to consult professionals like physiotherapists to practice posture-correcting exercises. Athulya Home Healthcare provides physiotherapy at home for seniors to recover from the comfort of their homes. To know more information, visit our website- Athulya Senior Care.

Information: This blog is for informational purposes only and should not be considered as a substitute for any treatment or diagnosis. Seek professional help in case of any emergency. Athulya is not responsible for any consequences.