Tips to Help Seniors Improve Their Posture
May is Correct Posture Month. Strong posture is important at all stages of life, including older adulthood. It not only keeps us looking great, but it also supports better health. Proper posture in older adults helps improve digestion, reduces neck and back pain, supports spine health, and even boosts mood.
Posture refers to the position of your body while sitting, standing, or lying down. It is often the result of habits formed over one's lifetime. Activity level and self-awareness contribute toward both good and bad posture. The more active and self-aware you are, the more likely you will form habits that lead to better posture. Many of us can identify poor posture in others while neglecting our own bad posture habits.
If you've suffered from poor posture for many years, the good news is that it's never too late to self-correct. Here are four tips to help seniors improve their posture.
Notice Your Posture
The first tip to improving your posture is to notice your posture throughout the day. Think about your posture as you sit, stand, and lay down. Is your posture following the natural curve of your spine? Are you hunched over while eating, reading, or on your computer? Pay attention to your natural posture habits throughout the week. Make a note of times when your posture is at its worst so you can begin to self-correct.
Keep It Straight
Most older adults have developed a slouchy posture over their lifetime. A slouchy posture puts strain on the bones, muscles, and joints. It also crunches internal organs together, making it more difficult to function properly. Self-correct your posture by keeping it as straight as possible. Keep your shoulders relaxed and down. Sit and stand tall and straight. Imagine you have a string attached to the top of your head that is constantly keeping you upright. Avoid sitting for long periods. Instead, get up and walk around from time to time. Readjust your posture as you sit back down.
Practice Posture Exercises
Another tip to improve your posture is to practice posture exercises. Specific posture exercises target the muscles and ligaments necessary for maintaining proper posture. Many yoga poses, such as child's pose, cat-cow stretches, and high plank, target the muscles in the spine. Building core strength can also help improve posture, as a strong core helps you stand straighter. You'll also develop strength, flexibility, and balance as you practice posture exercises. Talk with your doctor before beginning any new exercises.
Improve Your Sleep Posture
Posture is just as important while we sleep as it is during the rest of the day. Start by sleeping on a firm mattress. If your mattress is too soft or starting to sag, it's time to replace it. The best sleeping position is on the back. Placing a small pillow under the back of your knees while lying on your back can reduce the stress placed on your spine. The second best way to sleep is on your side. Place a pillow under your head to stay level with your spine. Keep your knees bent slightly and place a small pillow between your knees. Resist the urge to nap on a comfortable, plush sofa or recline awkwardly in a chair. Instead, nap on your bed, where you can help protect your spine and posture.
Posture is not the only function that changes with age. Older adults can experience a wide range of other changes affecting their quality of life. Fortunately, Visiting Angels Chesterfield-Richmond is here to help. We provide professional and dependable senior care you need at an affordable cost. Our personalized approach to in-home care and our compassionate caregivers and flexible scheduling can help your senior loved one live their golden years comfortably and safely in a familiar place – home! To learn more about how we can help you improve your quality of life, please get in touch with us today by calling 804-423-6500.