• FLEXIBILITY
|
• BALANCE
|
• STRENGTH
|
• ENDURANCE

Exercises For Good Posture For Seniors And The Elderly

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.

FREE ebook for every visitor Do you like the exercises on this site? After many requests to have these exercises in a convenient form, I have created an ebook. The ebook is free and can be downloaded by signing up for my email list. This list is used only to send out my senior fitness newsletter. With thousands of downloads, this is one of the most popular Senior ebooks in the world. Click here for details....

Chin Tuck and Jut

Share this video with family and friends!

Click the play button above for video instructions.

This div will be replaced

Click the play button above to listen to audio instructions.

Purpose of this exercise

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

How to do it

Step 1

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

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.

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.

Try these other posture exercises

Watch These Exercise Videos

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.

Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?.