Beyond looking more poised, good posture serves a distinct function. When your head, shoulders, hips, and spine align, it can do wonders for your balance and mobility, and reduce the risk of falls.
Proper standing posture means your shoulders are back, your chest is lifted, and your spine maintains its natural S curve. Proper sitting posture is about keeping your feet flat on the ground with your back upright.
Here are some gentle exercises that encourage strength and mobility for proper posture and alignment:
- Cat-cow stretches
- Wall angels
- Barre class
- Chin tucks
- Bird dog
- Pilates
- Shoulder blade squeezes
- Pelvic tilt
- Yoga
Simple and effective, you can practice these exercises within the comfort of your assisted living apartment or enjoy the company of friends in a group fitness class.
Here at Markham House, we can help you find joy in movement!
Cat-Cow Stretches
This stretch promotes flexibility and mobility in the spine, strengthening the muscles along the neck and back, alleviating stiffness, and encouraging better posture.
- Start on your hands and knees in a tabletop position. Keep your head and neck aligned with your spine, your hands under your shoulders, and knees under your hips, creating a perfect square.
- As you inhale, arch your back gently by lifting your chest and tailbone upward (creating a dip in your spine) and letting your belly drop. This is your body in the “cow” position.
- On an exhale, round your back, scoop your belly button towards your spine, and tuck your chin to your chest. This is the “cat” position.
- Move slowly between these positions for 8–10 breaths.
Wall Angels
Wall angels target the upper back, shoulders, and chest, helping your body stay upright while combatting slouching or rounded shoulders.
- Stand with your back pressed against a study wall. Keep your feet grounded a few inches away from the wall with your arms at your sides.
- Raise your arms slowly, bending at the elbows, to form a 90-degree angle, as if making a “goalpost” shape.
- With your head, back, and arms touching the wall, glide your arms upward, then back down, like you’re making “angel wings.”
- Repeat for 8–10 reps.
Barre Class
Barre is an incredible workout that tones the body while focusing on mobility using controlled movements and core strength, making it an excellent option for improving posture.
Barre classes can accommodate varying fitness levels and are gentle on the body with light weights and resistance (or none) and props like yoga blocks, pilates balls, and the ballet bar. You can use a barre (or chair) for support while moving, and modifications are always an option for people with a more limited range of motion.
Many barre exercises involve standing tall, engaging the core, and stabilizing the body, perfect for reinforcing proper alignment.
Chin Tucks
Chin tucks help align the head and neck, reducing strain and promoting better head posture.
- Sit or stand with your shoulders relaxed.
- Gently tuck your chin inward, as if you’re creating a double chin, while keeping your gaze forward.
- Hold each tuck for 5 seconds, then release. Repeat this 8-10 times.
Bird Dog
This exercise engages core strength and balance, improving stability, while supporting the spine for proper upright posture.
- Begin on all fours in a tabletop position. Keep your hands beneath your shoulders and knees under your hips.
- Extend your right arm forward and your left leg back, keeping both parallel to the ground.
- Hold this position for 3–5 seconds before slowly returning to the starting position. Repeat on the opposite side.
- Perform 8–10 reps on each side.
Pilates
Pilates is a gentle exercise that accommodates different bodies’ strength and mobility levels. It targets your back, abdomen, and hip while keeping your core engaged for a strong, upright stance.
Modified Pilates can involve seated exercises or movements on a chair or padded mat for comfort. Props like blocks, straps, and balls are always an option to help you feel more supported through exercises without stressing vulnerable joints or muscles.
Pilates emphasizes flexibility, helping to counteract stiffness and muscle tightness, further supporting a properly aligned posture over time. It focuses on form, connecting breath with movement. Its slower nature makes Pilates more gentle on the joints while still effectively engaging your muscles.
Shoulder Blade Squeezes
This exercise counteracts slouching and rounded shoulders by strengthening upper back muscles to pull the shoulders back for a more upright posture.
- Sit or stand upright with your arms at your sides.
- Squeeze your shoulder blades together, bringing them toward the spine, without shrugging your shoulders up.
- Hold the squeeze for 5 seconds before releasing. Repeat for 8–10 reps.
Pelvic Tilts
This exercise strengthens the abdominal and lower back muscles, properly aligning the pelvis, and reduces excessive arching in the lower back.
- Lie on your back with your knees bent and feet flat on the floor, keeping your arms relaxed at your sides.
- Flatten your lower back against the floor by engaging your abdominal muscles and gently tilting your pelvis upward.
- Hold for 5 seconds before releasing and return to the starting position. Repeat this 10–12 times.
Yoga
Yoga offers a holistic approach to posture improvement by combining physical poses, breath control, and mindfulness.
Many of these postures encourage spine elongation, and chest opening while keeping the core engaged, which are all fundamental for proper posture.
Yoga blocks, padded mats, and resistance bands are great props to make poses more accessible, and chair yoga is also a great option for people with mobility concerns. Even with chairs, older adults can perform seated or supported poses while reaping the benefits of improved flexibility, strength, and balance.
Supporting Wellness in Assisted Living
Assisted living is the place to be for older adults looking to maintain their independence through physical and social wellness.
At Markham House, our fitness and wellness programs offer residents a chance to explore new activities under the guidance of trained instructors who understand older adults’ unique safety, mobility, and strength needs. Here, they can bond with fellow residents during their group fitness classes for added motivation, building a sense of camaraderie.
The wellness programs at Markham House foster residents’ emotional and social health alongside their physical well-being. Connect with our team to schedule a tour of our assisted living community.