This week on Wednesday, October 16th, World Spine Day raises awareness about spinal pain and disability and how to attain and maintain spinal health.
As we get older, several factors may affect spinal health and result in detrimental changes to our posture, including:
1. Muscle weakness: Age-related muscle loss (sarcopenia) can weaken the muscles that support our posture, leading to slouching and a forward head posture.
2. Joint stiffness: Arthritis and other joint conditions can make it difficult to maintain good posture, as joints become less flexible and more painful.
3. Bone loss: Osteoporosis can weaken bones, including those in the spine, leading to a hunched posture.
4. Changes in body composition: Over the years we tend to lose muscle mass and gain fat, which also can affect our posture.
5. Lifestyle factors such as Sitting Too Long and how we position ourself in front of the computer – called Poor Ergonomics can take away from optimal spine mechanics.
Here are some GOOD NEWS TIPS that we can implement for improving spinal health and posture:
1. Strengthen our core muscles: Strong core muscles are essential for good posture. Even the isometric move of imaging that our belly button is fastened to the spine will strengthen abdominal muscles.
2. Stretch and move regularly: Stretching can help improve flexibility and reduce muscle tension. If need be, let’s find a local, or online, gentle yoga, chair yoga, tai chi, or Essentrics® Aging Backwards class.
3. Use ergonomic furniture and equipment: Make sure our chair, desk, and computer are at the correct height for the body.
Is it time to upgrade the “easy” chair?
5. THINK TALL and TALLER Throughout the Day.
“RETRACT and DEPRESS plus REMEMBER the STRING” are Tall and Taller reminder words that I use…. .
For retraction, emphasis is placed on “pulling” the shoulder blades (scapulae) backwards toward each other. For scapular depression, emphasis is placed on “pulling” the shoulders back and down. Then I Envision a string lifting the top of my head to the sky!
Having a Strong and Healthy Spine does not mean we bind our bodies in marching lock-step stiffness.
Instead we are tall (for our height,) elegant and clear eyed – looking at the world with daring-do and straight up enthusiasm. WF!
Here is our TrueToMyBody FITNESS SCHEDULE...
Zoom Zumba® Gold class most Fridays at 9:30 a.m..
In person Essentrics® Aging Backwards Classes happening at 1:30 p.m. in Seal Beach on Fridays and Huntington Beach, CA, on Tuesdays.
Zoom Private Personal Training Available Now!
Rate $55 for half hour class. Strong, Lean and Limber can be yours.
ANYONE RECEIVING THIS BLOG WHO WANTS MORE FITNESS INFORMATION, PLEASE EMAIL ME AT WILDFIRE1@TRUETOMYBODY.COM.
