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This quick routine is designed to enhance your posture, balance, and mobility.
Remember being told to “stand up straight” as a child? Maintaining good posture is crucial, especially as we grow older. Not only does it improve your appearance, but it also plays a vital role in maintaining mobility, balance, and efficient breathing. Good posture helps prevent the development of a rounded upper back and also combats age-related issues such as muscle loss, decreased bone density, and joint stiffness.
While you might be adjusting your posture right now, we’ve got a more effective solution. We consulted with Corryne Hart, a BASI Pilates-certified NCPT and Club Pilates Master Trainer, who offers a five-minute standing routine to help improve posture for those over 60.
“As we age, it’s common for our posture to change due to the natural weakening of the muscles that support the spine. Spinal discs can shrink, and joints may become stiff, often resulting in a rounded upper back and forward head posture,” Hart explains. “Fortunately, gentle exercises like Pilates can strengthen muscles, enhance mobility, and help the body stand more upright and feel more supported. Even dedicating a few minutes daily to standing Pilates can significantly improve posture. These exercises activate your entire postural system, from your feet and legs to your glutes, core, and back, teaching your body to maintain better support while standing.”
“As we get older, it’s common for posture to change because the muscles that support our spine naturally lose strength. Spinal discs start to shrink and joints can stiffen, which often leads to a rounded upper back and forward head. The good news is that gentle movement, like Pilates, can help strengthen muscles, improve mobility, and help the body stand taller and feel more supported,” Hart tells us. “Even just a few minutes of standing Pilates each day can make a big difference in improving posture. These exercises engage your whole postural system, from your feet and legs to your glutes, core, and back, helping your body relearn how to support itself while upright.”
Below, Hart breaks down a five-minute workout that helps restore posture after 60. Have a sturdy chair nearby to hold onto for balance. Begin each exercise with your feet hip-distance apart, gently tighten your midsection, and roll your shoulders back and down.
Standing Chest Expansion
- From the start position, bring your arms slightly behind your body with your palms facing back.
- Breathe out as you press your arms back, lift through the chest, and draw your shoulders back and down.
- Breathe in to release your hands forward.
- Repeat for 10 reps.
Standing Leg Raises
- From the start position, bring your arms out to form a “T” position and pull your ribs in.
- Shift your body weight onto one leg, softening into your knee.
- Breathe out to lift the opposite leg slightly out to the side.
- Inhale as you return the leg back to the start position.
- Exhale to lift the leg slightly behind you.
- Alternate between the two movements 10 times before switching sides. Maintain a steady, upright torso.
Heel Raises With Arm Lifts
- From the start position, bring your arms out to form a “T” as you gently pull your ribcage in.
- Breathe out and lift your heels off the ground.
- Lower your heels with control.
- Repeat 10 times.
Side Bends
- From the start position, interlace your hands behind your head as you gently pull your ribcage in.
- Exhale and bend gently to one side, reaching your elbow toward the ground.
- Inhale as you return to standing.
- Alternate sides and repeat 10 times on each side.
Spine Twist With Knee Raise
- From the start position, interlace your hands behind your head and gently pull your ribcage in.
- Rotate your torso a few inches to one side, then pause.
- Lift the same-side knee in a gentle marching motion.
- Inhale as you return your foot to the floor.
- Untwist back to the center.
- Repeat 10 times before switching sides.