Staying Healthy
Get out of your slump
Posture can worsen as you age. Here are some ways you can stand up to it.
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Remember how your mom measured your changing height with pencil lines on a door frame? If you did that now, the line from your maximum height will likely have dropped an inch or more.
People typically lose almost one-half inch every 10 years after age 40 with height loss becoming more rapid after age 70. The main reason is Father Time.
"It's natural for men to lose some height with age, as over time the discs in the spine wear down, causing them to compress," says Dr. David Binder of the Orthopaedic Spine Center at Harvard-affiliated Massachusetts General Hospital. Other factors can contribute to a shrinking height, such as osteoporosis, which can begin in men around age 65 and decrease bone density, especially in the spine.
But perhaps the leading contributor is poor posture caused by weak and inflexible muscles. "Weak muscles, especially in the upper back, chest, and core, encourage slumping, which tips your body forward," says Dr. Binder. "And inflexible muscles decrease range of motion."
The good news is that you can take some simple steps to improve your posture. The first is to adopt an all-around strength training program. "A personal trainer or physical therapist can design an exercise routine that fits your needs and addresses your specific areas of muscular weakness," says Dr. Binder.
Next, do regular stretching. Yoga and tai chi are ideal activities, as they help strengthen posture-supporting muscles and teach proper alignment and body awareness, so you can feel when your body is not in a healthy position. You also can add specific back, chest, and core stretches to your regular workouts, or do them periodically throughout the day — especially after long periods sitting at the computer, watching TV, or driving.
Here are four posture-supporting stretches to get you started.
Check your postureWhat does a healthy posture look like? Here's a test from the American Physical Therapy Association. It can help determine if you need to be evaluated by a physical therapist.
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Shoulder blade squeeze
Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.
Abdominal pull-in
Stand or sit. Inhale, then exhale slowly to a count of five, pulling your lower abdominal muscles up and in as if moving your belly button toward your backbone. Relax and breathe normally. Repeat a few times.
Arm-across-chest stretch
Raise your right arm to shoulder level before you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Do three times on each side.
Wall slide
Stand against a wall so your tailbone, shoulder blades, and head are pressed against the surface. Place the backs of your hands on the wall at shoulder level with your elbows bent at 45° and palms facing forward. Slowly extend your arms up the wall, raising your hands as high as comfortably possible while keeping your tailbone, shoulder blades, and head stationary and in contact with the wall. Slowly return to the starting position. You should take about five to 10 seconds to reach up and another five to 10 seconds to lower your arms. Repeat eight to 12 times (or just three to five times if you have shoulder issues).
Tips for a healthier postureMany simple lifestyle choices can help improve your posture. For example:
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Image: © andreswd/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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