Exercises For Good Posture For Seniors And The Elderly

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Chin Tuck and Jut

Exercise for good posture for seniors and the elderly is vital to maintain when performing exercises when standing or sitting in a chair. While sitting in a chair, try to maintain a neutral spine in order to support your muscles in proper alignment.

Our vertebrae should be nicely stacked one on the other with a small lumbar curve.Think of lifting your ribs, then bringing your shoulders back and down to achieve good form. This will allow plenty of space for your lungs to expand and your respiratory muscles to do their job well.

Try this simple exercise below to begin your journey to good posture. Breathe normally while relaxing in a chair to perform the chin tuck and jut.

Purpose of this exercise

Provides good feedback on correcting faulty posture habits. Strengthens the cervical retraction muscles for better support of good posture.

Step 1

Begin by sitting comfortably in a chair. Relax your spine and lift your ribs.

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Step 2

Slowly tuck your chin in, then down to your chest. Then continue the exercise by jutting your chin forward.Relax and return to a neutral position.

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Breathing

Breathe normally in through the nose and out through the mouth

Tips

Make sure you sit with your ribs lifted and shoulders back and down. Try looking down when bringing chin to chest, then straight ahead for chin forward position unless this makes you dizzy. Don’t hold your breath, breathe normally. Remember in step one to bring your chin back first, then down to your chest.

Take it up a notch

Take your finger and use it to push your chin back when beginning the exercise. This will bring your spine in the correct position before you move your chin to chest.

How to do Chin Tuck and Jut

More Posture exercises

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1. Arm Ups

  • Improve the flexibility of your ribs to assist in breathing.
  • Increase your ability to lift the ribs and bring the shoulders back into proper position.

2. Spine Extensions

  • Helps correct faulty posture by bringing the spine into neutral, shoulders and chin back.
  • Assists in the flexibility of the chest, improving respiration and lung functioning.

3. Chin Tuck And Jut

  • Provides good feedback on correcting faulty posture habits.
  • Strengthens the cervical retracting muscles for better support of good posture.

4.Shoulder Circles

  • Improve the flexibility of your shoulders and rib cage.
  • Helps bring your spine into a better erect posture.
  • This is a great exercise to do to “set” your spine and shoulders during the day.

5. Shoulder Blade Squeeze

  • Helps position your spine in a comfortable neutral position.
  • Corrects faulty posture by positioning your shoulders below your ears.

6. Wall Tilts

  • Helps bring your lower back into correct posture.
  • Strengthens your pelvis and buttock muscles.

Resources Check For Safety
https://www.cdc.gov/steadi/pdf/STEADI-Brochure-CheckForSafety-508.pdf