As we get older, especially when working a nine-to-five sitting at a desk all day, it can be inevitable for our back muscles to weaken, especially if we aren’t stretching or finding easy workouts to keep them strong.
Our core, upper back, neck, and shoulder muscles keep our posture straight. Though you may not even realize, your muscles have probably weakened over time. I for one, am very guilty of this issue. While some think poor posture is “unattractive,” the more important aspect is that it will only get worse as we get older. Seniors typically have hunchbacks because of their minimal movement. Starting sooner rather than later and keeping it as a consistent routine can save your hunchback now and when you’re 60.
Think Again About a Posture Corrector
Many believe that slapping on a posture corrector will automatically fix their weakened back. While yes, a posture corrector can be beneficial, it will not save you in the long run. A posture corrector should be used as a tool, not a permanent solution.
Relying on the posture corrector means your muscles eventually will, too. Instead of strengthening them to hold up your weight, the corrector only keeps you with a straight back. Over time, your muscles will start relying on the brace, and will not be able to keep that straight posture without it.
I’m not saying posture correctors are useless, but they should only be used temporarily. Most who use them correctly start by wearing them for 30 minutes to an hour a day. Over time, they eventually make it to one to two hours a day. Again, the corrector should act as a temporary tool to improve your posture and get used to the correct position.
How Your Sleeping Position Might Be Affecting You
Surprisingly enough, the position you sleep in also significantly impacts your posture. The fetal position, sleeping on your stomach, falling asleep half sitting and half lying down, and sleeping with your head on your arm can damage your bone, muscle, and even nerves. The healthiest positions to sleep in are on your back with a small pillow under your knees because it evenly spreads your body weight. Sleeping on your side helps relive discomfort as well.
It’s important that your pillow properly supports you. A cervical pillow can help keep your neck supported as you snooze through the night, relieving any neck pain. This pillow is also perfect for getting used to sleeping on your back and side.
Stretches for Home or the Gym
While exercises will help build your back muscles, stretching is always important. Even just doing these stretches will help you see a significant difference in your posture.
Cat Cow Stretch
Have you ever seen a cat stretch before? How they stretch is similar to how humans also do this. From your knees, put your arms in front of you, elbows straight, bending your back. Hold that for a couple of seconds, and then switch to arching your back up into the “cow” position. Repeat this about five to 10 times.
Seal Pose
Another animal pose, but different to the cat. Like a seal, start on your stomach. Lift your body up with your arms. Your back should be arched, but your legs should be laid flat behind you. Hold for 30 seconds to one minute and repeat as desired.
Wall Angels
Start with your back against a wall, but your heels around two to three inches away from the wall, slightly bending your knees. Now, bend your elbows and put your arms flat against the wall behind you. You’re going to raise your hands up, straightening them once they reach the top. Slowly move your arms back down the wall into the starting “W” position. Repeat at least eight to 10 times.
Doorway Stretch
Bend your arms and place them behind the frame (making sure the door is open, of course!). Your shoulders should be in a straight line. Now, slightly bend one knee in front of you, and keep the leg behind you straight. Push your chest through the door, but don’t let your arms or elbow move from the door frame. Hold the position for about 30 seconds to one minute and complete as many repetitions as you’d like, though I’d recommend repeating around three to five times.
@rehabwithroni Door least pec stretch 👍🏼
♬ original sound – Roni
Weighted Exercises
Reverse Flies
Grab hand weights of whatever weight you’re most comfortable with. Slightly bend your knees and ensure your back is straight. You want your face and neck to also be in line with your back, looking at the floor. Holding the weights in front of you horizontally with slightly bent elbows, push your arms out as if you were opening cabinets. Make sure not to overextend your arms, as you want to stop the motion once your upper arm is in line with your chest.
Face Pulls
For this exercise, it’s easiest with a cable machine but still possible to do with hand weights. Using the machine, switch out whichever attachment is in for the triceps rope attachment. The attachment should be leveled with your face. Take a couple steps back, stand straight, and pull the rope towards your eyes. Stop pulling once your upper arms are aligned with your chest. To do the same with hand weights, follow the same steps, swapping out the rope attachment for two dumbbells.
Bent-Over Rows
Bent-over rows use the same position as the reverse flies. This exercise can be used with a bar, weighted or unweighted, or with dumbbells. In that bent-over position, you want to pull your elbows back behind you. However, you want to make sure your elbows stay sticking straight behind you, not sticking to the side. Your thumbs should be on top of your other fingers gripping the weight. Never be afraid to take videos of yourself to check if your positioning is correct, too.
If you ever find yourself in a bad mood for no clear reason, discomfort might be to blame, specifically discomfort in your back. You may not even realize it, but as your muscles weaken over time, poor posture can create subtle tension that affects how you feel throughout the day. Correcting your posture can reduce pain and discomfort, improve focus, boost your energy levels, and protect your body for the long run, even into your 70s.
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