Many of my senior personal training clients struggle with poor posture, so it\u2019s usually one of the first things we address in our sessions together.<\/p>\n
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I often recommend doing four simple exercises every day to help improve posture. They are: wall angels, cat-cow stretch, doorway stretch and resistance band rows.<\/p>\n
\u201cSome of the most effective posture exercises are also the simplest,\u201d says Dr Stephanie Duffey, PT, DPT, after I tell her about the exercises I use.<\/p>\n
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The physical therapist and owner of Empower Physio and Wellness<\/a> goes on to add: \u201cThe great thing about these four exercises is that they are easy and safe to perform. You need minimal equipment, just a resistance band, and they can be done right at home.\u201d<\/p>\n How to do the four exercises<\/p>\n You\u2019ll need a light resistance band (like this one<\/a>), a yoga mat (like this one<\/a>), a section of bare wall, and a doorway for these exercises.<\/p>\n Start by doing the wall angels, cat-cow stretch, and resistance band rows for one set of eight to 10 reps, and hold the doorway stretch for 15-30 seconds.<\/p>\n Once you\u2019ve built some strength and mobility, gradually increase to 15-20 reps and 45-60 second holds, adding one rep or 5 seconds every time you repeat the workout.<\/p>\n Try these exercises three to five times a week at first, slowly working your way up to five to seven times a week as your comfort level allows.<\/p>\n What to read next<\/p>\n \u201cWhen starting any new mobility or exercise program, meet your body where it\u2019s at,\u201d Duffey recommends.<\/p>\n \u201cDon’t push into pain, but know that moving your body in a new way can bring some productive soreness. Be gentle with yourself and integrate these movements slowly into your weekly routine.\u201d<\/p>\n Clear any new activity with your doctor before proceeding. These exercises are beginner-friendly, but if you\u2019ve just recently started to work out regularly, meet with a certified personal trainer for guidance on correct form. Duffey also recommends caution depending on your health history and background. \u201cIf you have a spinal fracture or had spine or shoulder surgery within the past three months, these exercises may not be appropriate for you,\u201d she says. \u201cIf you have a hypermobility condition like Ehlers-Danlos syndrome, you would benefit from doing these under the supervision of a physical therapist to ensure proper form and joint protection.\u201d <\/p>\n Here\u2019s how to do the moves:<\/p>\n 1. Wall angels<\/p>\n Sets: 1 Reps: 8-20<\/p>\n Stand about six inches in front of a wall, with the wall behind you.Lean your back against the wall.Raise your arms, bringing your elbows to shoulder height, resting your forearms against the wall.Lift both of your arms overhead, maintaining contact with the wall.Lower your arms, bringing your elbows back to shoulder height.<\/p>\n Trainer tips: Be sure that your shoulders, forearms, and wrists stay in contact with the wall throughout the movement. Avoid arching your back away from the wall as you lift your arms. If you\u2019re unable to lift your arms without arching your back, or you\u2019re unable to keep your wrists against the wall, reduce your range of motion and focus on keeping good form. Don\u2019t let your shoulders shrug towards your ears. Keep your core muscles engaged as you lift the arms.<\/p>\n 2. Cat-cow stretch<\/p>\n Sets: 1 Reps: 8-20<\/p>\n Come to all fours on the mat.Round your back, moving the crown of your head and your tailbone to point towards the floor.Pause briefly.Arch your back, aiming the crown of your head and your tailbone towards the ceiling.Pause briefly.Continue alternating between the two positions.<\/p>\n Trainer tips: Move slowly through each position and focus on reaching the endsof your range of motion. If you\u2019re unable to get onto the floor, try the stretch on your bed or couch. Place a pillow or rolled-up towel underneath your knees for additional cushioning, if needed.<\/p>\n 3. Doorway stretch<\/p>\n How to Do a Doorway Pec Stretch Exercise | 90 Degrees Abduction | MedBridge – YouTube Watch On <\/a><\/p>\n Sets: 1 Time: 15-60sec<\/p>\n Stand in front of an open doorway.Place your forearms against the doorframe, with your elbows at shoulder height.Step one foot through the doorway, keeping your forearms braced against the doorway, and carefully move your hips and torso forward.Once you feel a stretch through your chest, hold.<\/p>\n Trainer tips: Don\u2019t allow your shoulders to shrug towards your ears. Keep your neck relaxed throughout the stretch. Maintain a tall posture, and avoid excessive arching in your lower back.<\/p>\n 4. Resistance band row<\/p>\n Banded Row – OPEX Exercise Library – YouTube Watch On <\/a><\/p>\n Sets: 1 Reps: 8-20<\/p>\n Loop a resistance band around a strong anchor point, like a stair railing, at chest height.Extend your arms and hold the ends of the band in each hand.Step away from the anchor point until the band is taut.Squeeze your shoulder blades together and pull the ends of the band towards you, keeping your elbows close to your body.Pause briefly.Extend your arms with back to the start with control.<\/p>\n Trainer tips: Don\u2019t allow your lower back to arch. Keep your shoulders and neck relaxed throughout the movement. If you notice tension in your shoulders and neck, step closer to the anchor point or use a lighter resistance band. Move slowly and with a controlled tempo.<\/p>\n The benefits of these four exercises<\/p>\n \u201cThese movements are accessible for all fitness levels, especially beginners and seniors, and have a big impact on protecting and improving posture throughout your life,\u201d says Duffey.<\/p>\n \u201cThere are two aspects to improving and maintaining posture. The first is mobility. You need to get your joints moving through a bigger range of motion to maintain your mobility and hold yourself upright. This is where the cat-cow and doorway stretch come into play. These mobility drills keep the spine and chest open and moving well.<\/p>\n \u201cThe second step is to build strength around those joints so you can hold yourself upright all day,\u201d she continues.<\/p>\n \u201cThis is where the wall angels and resistance band row come in. These drills target the upper back and core, the primary muscle groups that hold you upright every single day.\u201d<\/p>\n Social Links Navigation<\/p>\n <\/a><\/a>Doctor of Physical Therapy<\/p>\n Dr Stephanie Duffey, PT, DPT is the owner of Empower Physio and Wellness in Westerville, Ohio. She graduated from The Ohio State University in 2017 and became certified in dry needling in 2018, with advanced training in neck pain, back pain, TMJ dysfunction, and headaches. Her clinical focus includes correcting movement compensations, breath work, strength training, nervous system regulation, and somatic healing. <\/p>\n
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Dr Stephanie Duffey PT, DPT<\/p>\n