Two exercises to improve posture.

Poor posture can lead to all sorts of problems and increase your risk of falling, however there are exercises that practiced regularly can help you improve your posture and feel more comfortable. 
The Standing Wall Angel has already been documented in Resistance exercises using body weight and is excellent for improving posture,  the second exercise is Brugger’s Relief Exercise.

Standing Wall angel

  1. Stand flat up against a wall with your back to the wall and feet about shoulder-width apart.
  2. Press the small of your back into the wall and bend your arms to that the backs of your arms and hands are pressed against the wall at a 90-degree angle to your body. If you can’t get your arms against the wall do not arch your back just take elbows back until you feel a stretch.
  3. Move your arms up the wall, keeping your wrists and elbows pressed against the wall (if you can). You are aiming to get the hands together above the head, but again don’t worry if this isn’t possible yet just do the range of movement you are capable of.
  4. Lower hands to the starting position.

Repeat 10 times.

Brugger’s  Relief

      1. Sit on the edge of your chair with your feet flat on the floor and your hands by your sides.
      2. Lift your chest, arch your lower back slightly and point the crown of your head directly up at the ceiling — think tall.
      3. From this position, turn your palms outward and relax your shoulders down. This will pull your shoulders back and open up your chest.
      4. Look straight forward then try to retract your chin toward the back of your head without tilting your head backward
      5. Hold this position for 10 seconds whilst breathing normally and then relax for 10 seconds.

Repeat five times. Try and do this exercise several times a day, especially if you spend a lot of time at a desk or watching TV.

Good posture while sitting, standing and lifting can help you avoid pain, make your life more comfortable and avoid injury.

If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go to Whole Life Fitness, Personal Training for the over-50s This will open a new browser window.

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About Whole Life Fitness
Whole Life Fitness is a Personal Training business which caters exclusively to the over 50s. It is run by Helen Witcomb in Farnham, Surrey and the surrounding areas. Personal training is not just for the fit and healthy. Leading a more physically active lifestyle will help to maintain an ability to perform everyday tasks as well as helping to prevent immobility and isolation. For more information please call 07785747669, email helenwitcomb@wholelifefitness.co.uk or go to our website at http://www.wholelifefitness.co.uk

2 Responses to Two exercises to improve posture.

  1. Natalie says:

    Thank you for these exercises!
    I’m at work right now and think a wall angel sounds pretty good. Looking at a computer and typing all day may not exactly be exhausting, but it certainly takes a toll on my neck and back.
    But not as much as it used to. Now I use a standing desk (actually mine is an adjustable height desk which I think is even better, because when I DO want or need to sit down, I can just by pushing a button.)
    Anyway, have you thought about writing about a standing/adjustable height desk for your blog? I think it is something that a lot of people can benefit from– particularly athletes and those looking to improve their posture.
    If you want to see the one I use, you can go here: http://www.nextdesks.com.
    (I use the “Terra” and really like it– there are tons of options out there though.)
    Thanks again!
    NG

  2. Apollo says:

    I love these exercises. I’ve been doing them for so long but I don’t even know their names. Well, the exercises weren’t the same, but to the same variations. Anyways just want to say thanks because a lot more people should know about these exercises and be doing them as well.

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