Seniors Posture Test

The Seniors Posture Test is designed to help understand the parts of your body that may be out of alignment.  It's a good idea to get someone to help you with this.  In fact you can analyze each other!   Joseph Pilates used to say that, as we age, our trunk disappears into out hips.  I would add to that and say our head disappears into our shoulder.

The Test and how to FIX IT

Ask a friend to help you. Stand barefooted in your natural stance.  It helps to have horizontal and vertical indicators behind you (eg window or bookshelves) for comparison with measurements.  You'll find links to each stretch below.

 Back View:    (Links to Solutions in blue)     

  • Check to see if head is upright, tilted to the left or right.  If a correction is needed, see Neck Stretches.
  • Check your feet.  Is your stance parallel or do your feet turn out or in.  Leg Stretches, Ilio-Tibial Band Stretch. 

Side on View:  (Links to Solutions in blue)   

  • The muscles implicated here if they are curved forward are pectorals (pecs). You need a chest opening exercise and the best for that is using a balance ball - simply, lie back over the ball with arms out wide - and breathe. If you upper back is rounding out a bit too much, you need Back and Shoulder Stretches
  • Check the position of you head.  If it is trusting forward you need to focus on Neck Stretches. Muscles here include the scalenes at the front - which pull the head forward. 
  • TIP  Stand tall. Allow your shoulder blades to roll down your back.  Imagine a nice ripe peace under your chin (this puts your head in place).  
  • Another little tip for do several times a day, is to image an invisible string in the crown of my head, pulling me upwards.

Often, but not always, it is tight muscles that have the ability to "pull" bones out of alignment, particularly hip and knee joints.  Is this why we have so many hip and knee replacements now.  

In my experience, there is one thing you can do, if you do nothing else.  And that is to stand well. 

1. feet parallel with each other and hip width apart.

2. knees not locked, but a little "soft".

3. shoulders relaxed, and shoulder blades sliding down towards your waist

4.  imagine holding a nice soft peach under your chin (this will bring you neck and head into alignment.

And VOILA!  The perfect you!  

To Posture Correction Exercises

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Core Strength DVD

Check out our collection of DVDs or Download for phone or computer - you're sure to find one that is just right for you. There are 4: Core Strength Exercises, Stability Ball Exercises, Resistance Band Exercises & Stretching Exercises.

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