By Michael Ungar
Do you remember when you were a kid and were told to sit up straight or stop slouching? Well, what goes around comes around.
As we age, posture becomes a serious concern. The National Institutes of Health estimates that between 20 to 40 percent of older adults have hyperkyphosis, a spinal deformity causing a forward-curved posture of the upper back.
Now What?
Hyperkyphosis can be caused by many things, depending on at what age it develops. It can be a result of slouching; poor posture leads to worse posture. This can develop early in life and it’s why our parents told us to sit up straight.
Those with otherwise good posture can develop this condition as a result of changes in the body that occur with age. Osteoporosis and other conditions can alter the bone structure of the spine, causing individual vertebrae to become wedge-shaped.
If you notice a change in your posture, talk to your physician to evaluate the cause and outline treatment options.
Exercises can improve posture. I recommend that my clients do these exercises daily to maintain or improve spinal alignment:
Chin Tucks. Standing straight or sitting erect in a chair, gently pull your head backward, hold for five seconds and release. Think about it this way: pretend someone is going to give you a kiss and you do not want it; pull your face back from that incoming smooch. Repeat five times. You can even do this every time you are waiting at a red light.
Wall Tilts. Stand with your back, head and legs against a wall. Notice the small space between the lower arch in your back and the wall. Push the lower back so that it touches the wall and hold for five seconds. Repeat five times. If you want to make sure you are doing it correctly, you can put one hand between your lower back and the wall; when you feel pressure on your hand, you are doing it correctly. As you do this exercise, you will notice that your pelvis will tilt up — hence the name of the exercise.
Scapular Retractions. There are many ways to do this, but the simplest requires no equipment. Standing with your arms at your side and bent at a 90-degree angle (so that your lower arm is parallel with the ground), pull your elbows together behind your back as if you are going to get them to meet behind you. Hold for a few seconds; repeat up to 12 times. I do this exercise several times each day.
Bird Dogs. Start on a mat on the floor, on hands and knees. Extend the right arm out straight in front while extending the left leg straight out in back; keep your neck lined up with the rest of your spine. Return to the original position and repeat up to 12 times; you can do one side at a time or alternate sides. If you find this difficult, do only the arms first and then do only the legs until you master it.
If you are not sure how to do these exercises, you can always search for videos online. Practice these exercises and be an upstanding person.
Michael Ungar owns At Home Senior Fitness serving Cleveland’s eastern suburbs. He also offers online coaching. He’s a Certified Personal Trainer, a Functional Aging Specialist and a rabbi. Contact him at athomeseniorfitness.net, 614-579-1336.
