Stretch and Keep Your Body Moving to Improve Posture After 50
Poor posture is not good for your health and well-being. As you get older, your posture becomes worse unless you take steps to improve with simple stretching exercises. You can't avoid aging and changing health, but you can prepare.
As we age, it becomes increasingly difficult to maintain good posture. Years of hard work and play take a toll on our bodies leading to various health concerns and impacting our ability to live independently.
"Posture is not only about how well you sit, but how well you move and go about your daily life," says Dr. George Salem, a researcher at the University of Southern California.
Decreased Flexibility and Balance
The National Institute on Health (NIH) says that poor posture decreases flexibility and balance. It also increases a person's risk for falls, which is a leading reason for emergency room visits and long-term health care in older adults. Slumped posture can even make it more difficult to digest the food you eat and breathe comfortably.
Stretching and flexibility exercises can give you more freedom of movement as you get older. Independence and comfort levels decrease as you age if you don't strengthen your body. Stretching and simple exercises will also help reduce falls in older adults.
Health and Bodies Changes with Age
Our bodies change as we get older. With age, we all experience changes in our bodies, making it vital for older adults to maintain good posture, strength, flexibility, and balance. No matter if you are 40, 50, or even 70, it's not too late to work on yourself, no matter what stage you are in life. Here are some beneficial stretches to improve posture.
Chin Tucks
If you spend lots of time sitting in front of a screen, you'll likely suffer from a dowager's hump. This lump forms on the base of your neck when you spend too much time hunched over. One way to help correct this problem is with chin tucks.
Start by sitting up straight. Pull your chin back as far as you can and hold the position. Then, gently jut your head forward. Repeat these steps 8 to 10 times a few days a week. You can perform this exercise standing or sitting, and it should help alleviate neck and shoulder pain.
Bird Dog
This next stretch to improve posture may look intimidating, especially for seniors, but it's easy to work up to. Bird dogs help elongate your spine, and they enhance mobility in your arms and legs. They also assist in building core strength, which is essential to your overall health.
Start on the floor on your hands and knees. Look straight ahead while lifting your right leg behind you. Also, lift and extend your left arm in front of you and hold for a few seconds. Complete several repetitions while switching between opposite limbs. Remember to keep your abdominals engaged and your back as straight as possible.
Wall Stretch
The best part about these stretches is that you don't need any special tools or equipment to accomplish them safely. Wall stretches are no different since you only need an empty wall and space to move around in. It's best to perform this exercise standing. But if you can't, sitting up straight will also work.
Find a wall and stand with your back against it. Bring your arms above your head slowly, keeping them as close to the wall as possible. Raise your arms as far as you comfortably can, and hold for several moments. Then, bring them gently back down to your sides. Repeat the process a few times for some back and shoulder relief.
Hip Tilts
Taking the time to improve strength and flexibility will also help with any posture problems. Another good stretch for accomplishing this is the hip tilt. Hip tilts are especially useful for people who experience sciatic and general lower back pain.
Stand with your back braced against a wall. Take your hand and place it on your lower back. Carefully tuck your pelvis while squeezing your abdominals. You should feel your hand touch the wall when your hips are flush with the surface. Ensure that your head and shoulders stay flat on the wall to get the full effects of this exercise.
Slacking on your posture is easy, but it's never too late to better your situation. These stretches will make a dramatic difference in your daily movement and comfort levels if you want to carry yourself a bit straighter.
The NIH says it is vital to see your doctor and find the types of physical activity that can help you maintain your health and mobility. Be sure to talk to your health care providers if you feel pain or discomfort when n doing these simple stretching exercises.
About the Author
Mallory Knee is a freelance writer for multiple online publications where she can showcase her affinity for all things beauty and fashion. She particularly enjoys writing for communities of passionate women who come together for a shared interest and empower one another in the process. In her free time, you can find Mallory trying a fun new dinner recipe, practicing calligraphy, or hanging out with her family.
Mallory Knee
Contributor since September 25th, 2020
Editor's Note
Older adults will benefit from aerobic exercise, strength or resistance training, flexibility, or stretching exercises. These activities keep your body moving, and one of the secrets to staying healthy is to stay in motion.
The fact is as we get past age 40, we see changes in our health, body, and mind. Being prepared for these changes is key to enjoying a successful future retirement.
At some point, we will need help with daily living activities - may be even supervision due to dementia. The cost of long-term health care can strain our families and finances.
Long-term health care costs are rising rapidly. Family members face tremendous stress and burden when they become caregivers. The solution is affordable Long-Term Care Insurance. However, be sure to obtain coverage when you still enjoy reasonably good health, usually in your 50s.
Available Research Tools on LTC NEWS
LTC NEWS offers several tools and resources to help you in your research for a planning solution or help your family find the appropriate care for a loved one at the time of crisis.
To help you plan for the future costs and burdens of changing health and aging, LTC NEWS can put together several resources, including:
- The Ultimate Long-Term Care Guide is an outstanding read to help you get a good overview of the topic area.
- Compare the major insurance companies that offer Long-Term Care Insurance products here - Top Insurers for Long-Term Care Insurance | LTC News.
- A detailed tax guide that includes available tax incentives can be found by reviewing the Long-Term Care Tax Benefits Guide.
Find all the resources on LTC NEWS - Resources for Long-Term Care Planning | LTC News.
Seek Professional Guidance
Experts suggest using a qualified Long-Term Care Insurance specialist to help you navigate the many options available to you and your family. Insurance rates are regulated, so no insurance agent, agency, or financial advisor can give you special deals. However, premiums do vary over 100% between insurance companies for the same coverage.
A specialist who works with the top companies can match your age, health, family history, and other factors and find you the best coverage at the best value. A specialist will save you money, and you will have the peace of mind knowing they are making the appropriate recommendations - Work With a Specialist | LTC News.
Find Quality Caregivers and Long-Term Care Facilities
If your parent or loved one needs care now - or soon - you will need to find the appropriate care in the right setting depending on their needs.
Take a moment and read -
Benefits of Reverse Mortgages
Today's reverse mortgages for those aged 62 and older could be an ideal resource to fund a Long-Term Care Insurance policy OR even provide money to pay for care if you, or a loved one, already needs help and assistance.
Some people have much of their savings invested in their homes. With today's reverse mortgages, you can find ways to fund care solutions, care itself, even help with cash flow during your retirement.
Learn more by asking questions to an expert. LTC NEWS columnist and host of the TV Show "62 Who Knew" will answer your questions regarding caregiving, aging, health, retirement planning, long-term care, and reverse mortgages.
Just "Ask Mike." - Reverse Mortgages | LTC News.
Get Help Using LTC Insurance Benefits
Some people who own a Long-Term Care Insurance policy fail to use the benefits. Don't allow a loved one not to use the guaranteed tax-free resources which help pay for quality care options.
If your loved one owns a Long-Term Care Insurance policy, LTC NEWS provides free assistance with no obligation to help you or a loved one complete the claim process. This professional assistance will speed the process and reduce the stress on the family.
You can also support finding quality caregivers and get recommendations for a proper care plan, whether a person has a policy or not. - Filing a Long-Term Care Insurance Claim | LTC News.
Your Marketing and Advertising Partner - LTC NEWS
Use LTC NEWS to drive traffic to your website and help you attract people interested in your products and services. Plus, you can improve your website's SEO so more consumers can find you when they search for your products and services.
There are various marketing options available with LTC NEWS. Traditional advertising, sponsored content articles, and strategic alliances, and more are available.
Learn more about how LTC NEWS can help you market your business, drive traffic, and improve SEO - Advertise With Us | LTC News.
Be A Guest Contributor for LTC NEWS and Share Your Knowledge
LTC NEWS is open to contributors to share their stories with the world.
You can write a story or ongoing column for LTC NEWS. You can write about many topics, including aging, caregiving, health, lifestyle, retirement planning, and long-term care, to name a few.
Be sure to write for our core target audience of adults aged 40 and older. Our audience is worldwide; however, our primary target is the United States, Canada, the United Kingdom, and other English-speaking nations.
Improve your website or blog's SEO and gain exposure and traffic at the same time by being a contributor to LTC NEWS.
You can even promote yourself, your business, and your website or blog. However, it must have editorial content exclusive for LTC NEWS and cannot be just an advertisement. It can include links to other sites, and you can share the article link once published on your website or social media.
Email your story idea or article: newsroom@ltcnews.com - LTC News Contributors | LTC News
Shared Links
LTC NEWS offers a 'helpful links' page so readers looking for additional information can find them easily. You can get a dofollow link to your website on LTC NEWS in exchange for a dofollow link on your site.
Let's work together and help consumers who search for us on the web - Site Request | LTC News.
Sharing News with LTC NEWS
Include LTC NEWS in your press release distribution. If your group, organization, business, political committee, etc., have news to share, send it to LTC NEWS. Email - newsroom@ltcnews.com
