A health expert recently argued that posture and social contact are the two most significant factors when it comes to healthy ageing. Of course, there is more that we could add to the list, such as healthy eating, exercising, sleeping enough and having a purpose in life. In fact, the older we get, the more we seem to have to do each day to stay healthy. Naturally, socialising is crucial when we age, but to single out posture as the most powerful physical factor may be more surprising. Nevertheless, it’s an interesting idea that I would like to explore in this blog. Is a good posture really the most important factor for healthy ageing?
Especially as we get older, socialising is not only important for our happiness, but also for our brain health. Meeting and talking to people improves cognitive function and memory to such an extent that it can reportedly help prevent Alzheimer’s and Dementia. This blog, however, examines why posture is so vital for healthy ageing. We’ll look at how our posture changes as we age, and how kyphosis, or a forward rounded upper back, has a snowball effect on our mental, emotional and physical wellbeing.
Every spine is different, so if you would like tailored advice about strengthening, mobility and posture, don’t hesitate to contact me and discuss how yoga therapy could help you: https://beneyoga.co.uk/book-a-free-consultation-call/.
What happens to our posture as we age
Kyphosis is the term for the forward rounded curve of our upper back. We actually all have kyphosis if we have a healthy spine. Unfortunately, with age this curve can increase and become what is called hyper kyphosis. It can be the result of spinal conditions, fractures caused by injury or osteoporosis, or muscle weakness. With age, our muscles weaken and we need more strengthening exercises on our daily to-do list to maintain a happy and healthy life. Weaker upper back muscles, combined with tight chest muscles, can lead to hyper kyphosis. However, it is not inevitable. Even though muscles lose strength with age, they can be supported with the right exercise. Here’s what a good posture can offer as you age:
Makes you look younger
How would you imitate an elderly person? The first thing that you probably do is round your back forward. Even though it has become quite cool among the young to slouch, standing or sitting upright still signifies strength and good health.
Prevents back pain
A rounded upper back throws the whole spine out of balance. The vertebrae are not well stacked and cause muscle tightness, strain and with time also arthritis.
Keeps you more mobile
Bad posture makes the spine rigid as the muscles are trying to hold the spine upright against gravity. A rigid back does not allow you to move easily. Rotating the spine becomes harder, which makes driving problematic. Forward bending is painful, which makes it impossible to pick things off the floor or tie shoe laces. The shoulders and neck become painful and rigid. A good posture supports easier movement.
Allows for a better balance
When your back is rounded forward, the way you stand in relation to gravity is thrown off balance. You are more likely to lose your balance as the body becomes front heavy. Because falling and breaking bones can have such lasting negative effect for people over 50, being able to balance is extremely important.
Allows better breathing
A rounded upper back shortens the front of the body. Chest muscles become tighter and upper back muscles weaker. As the lungs get squashed, lung capacity is reduced. When breathing becomes shallower as a result, there is less oxygen that can be circulated by the blood to nourish the cells. With optimal breathing, all cells in the body will receive more oxygen and function better. You will have more energy.
Better for digestion
When the front of the body is shortened, the digestive area is squashed as well and functioning less well. This is not just about the digestion itself, but also about the nourishment of the whole body. The whole body can function better with a better digestion, absorption of nourishment and elimination.
Enhances mood
Shallow breathing can lead to anxiety and depression.
Practices to improve our posture
Everyone may have a slightly different challenge with their posture. However, rounded shoulders are very common as we age. To release tight chest muscles and strengthen back muscles, the practices below can help you. Of course, other practices are needed to maintain the health of the spine and good posture, but it’s a start. If you would like your own tailored programme, don’t hesitate to contact me here.
To start with, check your posture with a wall or corner.
Posture check, against the wall
Stand with the feet hip-width apart, and the heels an inch away from the wall.
Balance the weight on both feet equally.
Feel the right and left sides of your pelvis against the wall, and the right and left shoulder blade.
The head doesn’t have to touch the wall, but it can provided the chin stays level,
Feel the collarbones gently lifting and the crown of the head pulled upwards.
Stay for 5-7 breaths.
Cactus arms; Upper back strengthening
Inhale and move the arms up against or near the wall, in a kind of cactus shape.
Exhale and lower them. 5x
Leave the arms in the cactus shape and slide them a little higher against/near the wall while you inhale.
Exhale and lower them down again to 90 degrees. 5x
Pectoral muscle stretch: chest releasing
Interlace the fingers and place the hands on your lower back, with the palms facing up.
The elbows will be bent.
Exhale and squeeze the elbows toward each other.
Inhale and release that stretch.
Repeat 5-7x
Long stretch
Stretch out your legs.
Hold your elbows and move them overhead, and rest them on your forehead.
Stay in this position for 4 to 6 breaths.
After your yoga practice, stay for at least 10 minutes in a relaxing position on your back, to simply relax the body and focus on your breathing. There are some suggestions for different restorative positions in this previous blog: https://beneyoga.co.uk/restorative-yoga/.
So is good posture really the most important factor for healthy ageing? You decide.
Namaste
