5 Exercises to Fix Bad Posture | Gentle Stretches for Seniors

5 Exercises to Fix Bad Posture | Gentle Stretches for Seniors



Welcome to our workout featuring 5 Gentle Exercises to Fix Bad Posture | Upper Body Strength and Stretch for Seniors. All of the exercises for seniors over 60 can be done in a chair or standing. Having good posture can reduce pain, increase mobility, and promote overall physical health. This workout can be done everyday.

Specific benefits of good posture include:
✳️ Alleviating back, neck, and joint pain
✳️ Enabling the lungs to expand fully to make breathing easier.
✳️ Improved balance and coordination to prevent falls

00:00 Introduction
00:51 Warm Up
01:50 Double Arm Reaches
03:01 Upper Trapezius Stretch
05:58 Chest Stretch
07:50 Y-T-W-I Stretches (for chest and back)
10:58 Chin Tuck
13:00 Cooldown

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

hey there April viest next here with my mom iiko hi now our modern Lifestyles include a lot of sitting you know you're at your computer uh you looking at your cell phone can cause rounded shoulders and a forward head you know which which we don't do not want CU that's bad for your alignment and bad for just uh enabling your body to move correctly So today we're going to do five exercises to help improve your posture and we can we're going to do these seated so we can all do these together you can even do some these while you're sitting at sitting in a chair or watching TV but take a break and do it with us all right um Mom any thoughts about posture no posture is important you know you got to you got to have it in order to be feel straight walk straight that's right good posture that's right okay so we'll take a pause here and get started so let's get started by doing a gentle warmup all right so let's just do some shoulder rolls to the back good two and three and reverse it good two three okay and let's do an ear Tosh shoulder stretch of the neck okay and center and ear to shoulder stretch on the other side good and let's look to your right center and look to your left okay very nice okay let's put our fists together here and just pull it back gently one good and two pull your shoulder blades together good and three and rest very nice he give me some nice little side reaches four of them one good two good three and four very nice okay we're just going to get right into it cuz there are some nice little gentle gentle moves that are going to get us even more warmed up okay so exercise one is a double arm side reach we're going to be engaging our core with this one which is very important to help support your spine okay so so arms out front give me good fist tight Fist and just give me a nice little reach to the side and Center bring it in reach to the side and Center bring it in good reach to the side keep your core Center yes engage your core sit tall everybody shoulders back and down okay and down keep reaching you should feel your midsection engaged do you feel this mom yeah all right that's what I want you to feel really engaging your midsection strengthening your core okay nice little gentle reaches here and sit tall okay sit tall no slouching good excellent keep it going two more on each side one and one very nice give me one more set one and one very good all right and rest everybody take a breath breathe take a breath inhale and exhale very nice okay so our next exercise is an upper trapezius stretch so what I want you to do is to take your right oh hello you want to stretch with us oh you need to do some stretching too good job good boy good boy all right all right so right hand behind your back here okay take your left hand nice to the side of your head here and just give it a nice little stretch no pain just a gentle stretch okay I feel a nice stretch in your neck here okay and if you can't get your hand behind your back that's fine just keep it here but this will just kind of give you more more challenge here and hi bab and and rest uhoh somebody's is someone hungry oh my okay very nice so we have to do the other side now so you take your left arm behind your back okay take your right hand to the side of your head and nice little gentle pull here good feel a nice stretch in that neck muscle for five four three two and one very nice breathe good job rest okay rest we're going to do these two more sets okay all right right hand behind your back left hand on your head gentle oh this feels so good hello three four five 6 7 8 9 and 10 very nice someone is very very trying to get our attention good boy good boy sweet boy okay here we go okay other hand behind the head right hand the back and head on hand on head good one two 3 four five hold it three four and five and rest and relax breathe everybody good boy okay nice work okay got one more set on this okay here we go so right hand behind the back left hand on the head and gentle very nice breathe breathe 5 4 3 2 and one and relax very nice everybody breathe and one more time on your left hand behind your back right hand on the head and stretch that nice neck muscle Tri just very nice breathe for five 4 3 2 and one and relax breathe oh did you feel that Mom yeah okay nice loosen up those shoulders probably feel that open up in your neck so nice work all right so our next move is a chest stretch right so we want to prevent that rounded shoulders going to open that chest muscle so sitting in a chair just just reach towards the back of your chair okay right just you can even grab your chair and just think tall sit tall and let's hold it for 20 seconds 18 17 good 16 15 this is [Music] 10 five and relax very nice breathe take a breath take a breath very nice nice to do these exercises with you you know we did a posture video a while back and we just basically demonstrated moves but we didn't do it together so it's nice to do it with you all all together absolutely all right so let's do that again okay so arms back reach or grab the back of your chair sit tall engage that core okay for another 15 [Music] seconds this is 10 Four 3 2 and one and release woo did you feel your back muscles come together your shoulder blades and then your chest open up that's what we want you to feel these nice chest muscles open up okay breathe okay and we're going to do that one more time everybody okay take a breath okay one more time let's reach or grab the back of your chair sit tall and okay we're going to hold this another 15 seconds this is 10 3 2 and one and relax everybody somebody is hungry oh boy okay we're almost done okay we're almost done all right we're going into next set of exercise called ytw and I okay so I'm going to actually move a little bit farther from you here so here's what we're going to do thumbs up for all these motions and I want you to bring your arms up thumbs to the back of the room so it looks like we're doing a y right like YMC remember that song oh yeah yeah okay okay we're holding it for five 4 3 2 and one relax okay next we're going to do te so arms in a te I'm going to actually kind of get out of your way here thank you me right in the eyeball arms in the tee thumbs back to the back of the room everyone right just like that okay yep all right Four 3 2 and one very nice and breathe and now W move okay thumbs to the back of the room and pull those shoulder blades together that's what I want so pull the shoulder blades together that's the motion we want to feel to strengthen these upper back muscles okay like go post arms yes goal post arms yeah but thumbs to the back of the room and relax breathe very nice okay next one are eyes so thumbs to the back of room low low right and pull it back okay shoulder blades together always okay shoulder blades together three two and one and relaxo so that was the first set okay we're going to do another set of those all right so you ready M okay so thumbs up and a y okay two five and relax breathe good arms in a te I'll go here like this in a te okay shoulder blades always together that's the whole goal you'll feel your chest open up but up those shoulder blades together back muscles working those R boids good these are excellent muscles to keep you upright okay and relax good job give me those gold post arms okay thumbs to the back of the room but pull those shoulder blades together okay shoulder blades together shoulder blades together right pull it back thumbs to the back of the room thumbs to the back breathe five four good three two and one relax very nice last one is the eyes right the eyes have it okay so thumbs up thumbs to the back of the room low again shoulder blade blades together oo yes draw the blades together it's not easy to do you not easy to do true no that's why it's a good practice Yeah to do this sit up tall head tall right and relax very very nice okay nice work everyone okay we have two sets of those let's now face each other momoh uhoh here we go we're going to face each other we're going to have a face off uhoh with the chin tuck okay this is going to work the neck extensors that are responsible for holding your head up and preventing this forward head movement okay so this is not going to be attractive move but this is important so I want what I want you to think about is to bring your chin into your chest into your into your neck area here so you're pulling your chin in so you're basically making a double chin I know it's not attractive but this is the motion okay Pull It in hold and relax okay so we're sitting here our feet solidly on the floor head straight looking up and I'm pulling in my chin we're done and I'm releasing so you see this movement it's a very small movement hold and relax okay okay here we go so Pull It in double chin double chin you're looking good I can't tell if my chin is in I can see you doing it just if you're doing a double chin you're doing it okay so your chin can be little a little bit down and pull it in okay you're really working these back neck muscles and release breathe everybody very nice let's do three more sets shall we okay so Pull It in do we have to that's why I I don't know if I'm doing it right and release chin in P make a double chin yep and release usually a double chin happens naturally now I see you're doing it yes I know P it in we a double chck happens when you eat too much relax well it happens over time I see that but but we're accentuating the double that double chin by pulling it in okay so I'm going to I'm going to turn over here very nice everybody so those are exercises to help improve your posture very nice let's just cool it down a little bit nice little stretch the side good stretch to the side very nice give me some gentle shoulder rolls back cuz we did a lot of back and chest movement here okay good and reverse it okay very nice give me a nice little reach side good body feels good in your back very good and very very nice okay well listen thank you so much for joining us for these five posture exercises um if you like this video please give it a like share comment and share it with your friends we' like everybody to stand upright and straight okay all right so good job we look forward to seeing you in a future workout and in the meantime sit up tall gauge that core have good posture see you soon see you [Music] soon

#Exercises #Fix #Bad #Posture #Gentle #Stretches #Seniors

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