Poor Posture in Older Adults - Part 2

In order to address postural issues in older adults, we must stretch the tight muscles and strengthen the weak muscles. Here are some great stretches for your clients:

Stretches:
W stretch for upper back and neck:
. start with your back against a wall, knees are bent slightly
. step about 12 inches away from wall with both feet
. contract abs with shoulders, back and buttocks against wall
. try to touch back of head against wall
. bring arms up to make the letter W
. bend elbows at shoulder height, wrists above elbows and palms facing forward, keeping body against wall, draw arms back until elbows, wrists and hands touch wall.

Pec stretch
- stand about 12 inches from wall,
- face wall and lift right elbow to side, wrist above elbow, palm facing forward
- turn slowly to left, allowing elbow and forearm to come into contact with wall
- continue to turn to left until you feel slight stretch in right pectoral muscles
- repeat with left arm.

Standing hip and thigh stretch
- hold onto wall or backset of chair
- bend right knee, and grasp right foot with right hand, back shouldn't arch
- repeat with left leg

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA, MTBC, BCRPA/day).

Poor Posture in Older Adults

Poor posture is prevalent in older adults. As we age, it is common for the head to move forward and the shoulders to round, which can cause chronic back and neck pain. Our swift, sure stride is replaced with a sort of shuffle.

Kyphotic posture can increase the risk of falling. Years of inattention to how the head and shoulders are positioned can lead to tight pectoral muscles and weak upper-back and neck muscles, which can result in postural kyphosis. At the same time, the Achilles tendon and hamstrings become tight, feet begin to shuffle and scuff the ground - this can lead to more falls.

By incorporating some stretches and strengthening exercises you can help:
. nearly 39 million Americans were 65 years or older in 2008 (2010)
. 13% of US population
. by 2050, this group will be 20% of US population

With age comes sarcopenia (age-related loss of skeletal muscle), impaired balance and decreased range of motion. Add poor posture and shuffling feet and the risk for falls escalates. More than one-third of adults aged 65 years and older fall each year in US.

In my next blog I will present helpful exercises to address this particular group.

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).

Training to Relieve Back and Knee Pain

Isolating the gluteus medius can improve your alignment and reduce back and knee pain. According to researchers at the University of Wisconsin at Milwaukee, a weak gluteus medius can aggravate these common problem areas. Jennifer Earl, Ph.D., author of the study, determined that a cable hip abduction targets this muscle and can be used to strengthen and stabilize the pelvis. Try our Low Mount Standing Abduction for the same effect. Hold in this position for 10 seconds (work your way up to 30 seconds gradually). Complete 3-5 sets per leg.

Starting Position
Make a loop at one end of the band and place your right ankle into it. Wrap the other end/handle around a low mount, like a furniture leg. Stand to the side a few feet away from the furniture, parallel to it. Hold onto a chair or wall for balance if necessary. Shift weight into left foot keeping knee soft and right foot flexed. Allow the resistance to pull your right leg across the center line of your body to start.

Action
EXHALE: Extend your right leg straight out to the side, leading with your outer thigh towards the ceiling, keeping foot flexed.

INHALE: Slowly lower with control to starting position to complete one rep.

Finish all reps on this side before switching.

Special Instructions
Keep abs tight and upper body stationary. Avoid leaning back or to the sides during the movement. Lower with control-- don't let the band's resistance snap your leg back down to the starting position.

Make it harder: Stand farther from the mounted end of the band.

Make it easier: Stand closer to the mounted end of the band.
Muscles Worked: Outer thigh, Hips, Glutes

Learn more about hip stability at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).