5-Minute Standing Routine to Restore Posture After 60, Trainer Says
Maintaining good posture is often emphasized from a young age, yet its importance extends far beyond aesthetics, particularly as individuals age. Good posture is crucial for mobility, balance and efficient breathing. As the body ages, factors like muscle loss, decreased bone density, and joint stiffness can contribute to postural changes. A five-minute standing routine, developed by Corryne Hart, a BASI Pilates and Club Pilates Master Trainer, aims to counteract these effects and restore postural alignment.
“As we get older, it’s common for posture to change because the muscles that support our spine naturally lose strength,” Hart explained. “Spinal discs start to shrink and joints can stiffen, which often leads to a rounded upper back and forward head. The good news is that gentle movement, like Pilates, can help strengthen muscles, improve mobility, and help the body stand taller and feel more supported.” Hart emphasizes that even a short daily practice can significantly improve posture by engaging the entire postural system – from the feet and legs to the glutes, core, and back – helping the body relearn how to support itself.
The routine begins with the participant standing with feet hip-distance apart, gently tightening the midsection, and rolling the shoulders back and down. The first exercise, Standing Chest Expansion, involves bringing the arms slightly behind the body with palms facing back. Participants then exhale whereas pressing the arms back, lifting through the chest, and drawing the shoulders back and down, followed by an inhalation to release the hands forward. This movement is repeated for 10 repetitions.
Next is Standing Leg Raises. With arms extended to form a “T” position and ribs pulled in, the individual shifts their weight onto one leg, softening the knee. Exhaling, they lift the opposite leg slightly out to the side, then inhale as they return it to the starting position. The movement is then repeated lifting the leg slightly behind them, alternating between the two movements 10 times before switching legs. Maintaining an upright torso is key throughout this exercise.
Heel Raises With Arm Lifts follow, starting with arms extended in a “T” position and ribcage gently pulled in. Participants exhale and lift their heels off the ground, then lower them with control, repeating the movement 10 times.
Side Bends are performed by interlacing hands behind the head and gently pulling the ribcage in. Exhaling, the individual bends gently to one side, reaching their elbow toward the ground, then inhales as they return to standing. This is repeated 10 times on each side.
The final exercise, Spine Twist With Knee Raise, begins with hands interlaced behind the head and ribcage gently pulled in. The torso is rotated a few inches to one side, pausing before lifting the same-side knee in a gentle marching motion. Participants inhale as they return their foot to the floor and untwist back to the center, repeating the movement 10 times before switching sides.
Recent attention to preventative musculoskeletal health has been growing, with chiropractic care gaining recognition for everyday health needs, according to reporting from The Columbus Dispatch. Exercise, including routines focused on posture and mobility, is also being studied for its effects on balance and gait, particularly in patients recovering from stroke, as detailed in a systematic review published by Nature.