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5 Best Posture Mending Exercises For 50+ Women
May 27, 2020 | Health | By Jason Reid
Better posture can not only make you look like you lost 5 pounds but it can also make you look younger and even influence your mood. A good posture can help you look more confident and prevent degenerative neck and shoulder problems, chronic hip and knee injuries, and permanent dysfunctional curves in your spine. Are you looking to improve your posture today? If yes, we got the perfect solution for you. Here are 5 best posture mending exercises especially for 50+ women.
1. Standing Hip Flex or Stretch
Start by standing with your feet next to one another. Step your right foot about 2 feet in front of your left foot, in a staggered stance, right foot flat on the floor. Bend your right knee, but keep your left knee straight. Bend forward through your hips till you feel a stretch in front of your left hip. Imagine pointing your pelvis forward on the floor. Hold for 15 to 30 seconds, then switch sides.
You can take it further by lifting your arms overhead, lean slightly backward, engaging the abdominal so you don’t feel any strain on the lower back.
2. Prone Back Extension
Start by lying flat on the floor on your stomach. Go further by placing your arms long at your sides, palm down, thumbs out. Pull your shoulders back and down as tip your pelvis under. Keep your toes turned under on the floor. Lift your head, shoulders, chest, arms, and legs off the ground simultaneously, lift it as high as you can. Hold for 10 seconds. Breathe then release. Repeat this procedure 3 times.
Pro Tip: be sure to keep the back of your head facing upward and don’t look forward.
3. Chest Stretch
Start by standing near a wall or doorway and placing your right forearm on the wall, then turn your body away from it until you feel a gentle stretch across the front of your shoulder and chest. Hold for 15 to 30 seconds and repeat on the other side
4. Dumbbell Bent Over Row
Stand with your feet directly under your hips, a dumbbell in each hand at your sides. While keeping your back flat, hinge slightly at the hips so your upper body is at a forward angle. While keeping your elbows tight to your body, squeeze your shoulder blades as you bend your elbows and pull the dumbbells towards your chest, slowly lower. Do 2 to 3 sets of 10 to 15 reps.
Pro Tip: start with fewer sets and more reps performed with a lighter weight.
5. Farmer’s Carry
Start by holding a heavy kettle bell or dumbbell in one hand and arm by your side while standing. With a good posture, walk from one side of the room to the other and back. Switch the weight to the other side as you turn around. Resist tipping towards the side with the weight. Repeat 2 or 3 times depending on the size of your room.
Get a great posture today with these simple exercises and live a happier and healthier life.
