How to gently fix your posture in less than 10 minutes—by sitting in a chair
Poor posture doesn’t just look bad… it causes all sorts of aches & pains throughout your entire body and can lead to problems with balance & mobility. This, in turn, can make it hard to do the very exercises that will take those pains away. But don’t worry! If you have a chair and just 10 minutes a day—you can easily & gently overcome these issues with the posture exercises for seniors below.
Watch & follow along with this 10 minute chair routine for improved posture:
Better5 Tip: Your core is the single most important muscle group for improving posture. To boost your results try adding 10 minutes of seated core exercises a few times a week. Here’s a quick 10 minute seated core routine you can print out and follow along with (Click Or Tap Here)
Easy Posture Exercises For Seniors
Gentle Shoulder Circles
Step 1: Sit in your chair with your back straight.
Step 2: Start rolling your shoulders going up, forward, down & around.
Step 3: Repeat for 30 seconds.
Arm Raises
Step 1: Lift your arms up over your head.
Step 2: Bring your arms back down to your sides.
Step 3: Repeat 12 times.
Overhead Lateral Raise
Step 1: Bring your arms out to the side of your body.
Step 2: Raising your arms up bring them over your head.
Step 3. Bring them back down and repeat 12 times.
Seated Spinal Twist
Step 1: Scooch to the edge of your chair.
Step 2: Rotate your torso so that it’s twisted to one side and bring your front arm in front of your knee.
Step 3: Hold for 30 seconds.
Step 4: Rotate to the other side and hold for 30 seconds.
Chest Stretch
Step 1: Bring your hands behind your head with your elbows forward.
Step 2: Lift your elbows & chest towards the ceiling as you arch your upper back.
Step 3: Return to the starting position and repeat 12 times.
Core Activation
Step 1: Draw your belly button back towards your spine until you feel a tightening in your abdomen.
Step 2: Hold for a second then relax.
Step 3: Repeat 10 times.
Scapular Retractions
Step 1: Draw your shoulder blades down towards the ground, away from your ears.
Step 2: Squeeze the shoulder blades together (as if you are trying to squish a grape between them)
Step 3: Relax and return to starting position.
Step 4: Repeat 12 times.
Chin Tucks (Head retractions)
Step 1: Place hands or fingers on the sides of your neck.
Step 2: Place your fingers on the sides of your neck and pull your chin straight backward without tilting up or down (you’ll know you’re doing it right if you get a double chin with each tuck).
Step 3: Return to starting position.
Step 4: Repeat 10 times.
Neck Stretch
Step 1: Bring your ear towards your shoulder.
Step 2: Grab your head with your hand and pull until there is a stretch in the side of your neck.
Step 3: Hold for 30 seconds.
Step 4: Tilt your head to the other side & repeat the hold for 30 seconds.
Forward Fold
Step 1: Bring your chin to your chest and slowly roll your upper body down.
Step 2: Let your upper body hang over your thighs as you touch your toes (if you can).
Step 3: Breath in and out 1 time then roll back up to a sitting position.
Step 4: Repeat 1 more time.
That’s it! These easy posture exercises for seniors are gently strengthening the muscles that keep your spine in alignment while stretching out the ones that have stiffened up and are pulling it out of alignment.
For best results, sign up for the entire 5 day program and simply follow along to fix your posture from a chair!
