Chair exercises are a trainer favourite because they are easy to do. You can do these low-impact movements at any time and in any place. They also make you stronger, improve your heart health, flexibility, balance, and even your posture. After age 50, rounded posture can happen because of weak bones and muscle loss. If you sit with your back bent, it could make things worse. These seven chair exercises are recommended by experts to help fix rounded posture after age 50.
“We notice a lot of changes in the body after 50. Marta Hanrahan, a Registered Massage Therapist, Yoga Therapist, and Clinical Director at Myosense Wellness in Ottawa, Ontario, says, “We see more rounded shoulder posture (forward head carriage + thoracic kyphosis) than in other age groups.” “This is because of a number of things, such as getting older, changes in hormones, repetitive strain, and behavioural loading patterns. In short, more years of working against gravity! In a clinical setting, this pattern is known as Upper Crossed Syndrome (UCS).
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Working at a desk, sitting hunched over your screen, and driving for years can make the muscles in your chest and front shoulders tight. This pulls your upper body forward.
Dr. Gbolahan Okubadejo, a spinal and orthopaedic surgeon in the New York City area who is skilled in a variety of spine surgery techniques, including invasive procedures and cutting-edge robotic-assisted surgery, says, “At the same time, the muscles in your upper back—the rhomboids, lower traps, and rear delts—get weaker from not being used for years, so there’s nothing strong enough to pull you back into alignment.” “Your deep neck flexors also tend to give out, which is why your head starts to drift forward instead of sitting on top of your spine. As you get older, your bones and discs naturally lose density and height. This makes your body start to see the rounded position as its default “comfortable.”
The more rounded your posture gets, the harder your weak back muscles have to work to keep your body upright. The imbalance keeps getting worse until you do something about it.
Here are seven chair exercises that can help fix rounded posture after age 50.
Row with a Resistance Band While Sitting
- Start by sitting up straight.
- Put a resistance band around the bottoms of your feet.
- With your arms straight out in front of you, hold the ends of the band in each hand.
- As you pull the band toward your body, bend your elbows and squeeze your shoulder blades together.
- Hold for a second, then let go with control.
- Do three sets of twelve reps.
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Chin Tucks While Sitting
- Sit up straight and look straight ahead.
- Pull your chin back slowly to make a “double chin.”
- Let go after three seconds.
- Do three sets of ten reps each.
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Chest Opener While Sitting
- Start by sitting up straight.
- Put your hands together behind your head.
- Slowly open your elbows wide while squeezing your shoulder blades together.
- Let go after holding for five seconds.
- Do 10 reps three times.
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Pull-Aparts with a Seated Band
- Start by sitting up straight.
- Put a light resistance band in front of you at chest level.
- Pull the band apart horizontally until your arms are wide.
- Press control to go back to the starting position.
- Do 15 reps in three sets.
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Hip Hinges While Sitting
- Start by sitting up straight at the edge of your chair.
- Bend forward at your hips until you feel a strong stretch in your hamstrings.
- Go back to standing up.
- Do three sets of ten.
Stretch for the Levator Scapula
- Start by sitting up straight with your feet flat on the floor.
- Put the hand of the side you want to stretch behind your back.
- Pull your head forward and to the side with the opposite hand at an angle until you feel a strong stretch from the base of your skull to your scapula.
- For 30 seconds, hold.
- Change sides.
Lat Extensions While Sitting
Senior white woman doing yoga at home on a chair Shutterstock
- Start by sitting down.
- Put your arms in front of you on a table and bend your knees and ankles at a right angle.
- Stretch your arms out as far as you can, then bend at the waist and drop your head between your shoulders.
- As you hold the position for 30 to 60 seconds, keep your shoulders and arms relaxed.
