Although a stooped posture may seem to go hand in hand with old age, you can help prevent the characteristic rounding of the spine that is often caused by osteoporosis and the destruction of the vertebrae in the upper and middle spine.
Open Up
Now that many of us spend our days hunched in front of a computer, it's very important for us to be able to stretch and open up and improve our range of motion. To stay limber, try ot get up for a couple minutes every half hour and stretch.
Strengthen Your Core & Support Your Spine
Pilates and yoga are great ways to build up and strengthen your "core"- the muscles of your abdomen and pelvic area. These muscles form the foundation of good posture, and a strong core can have many other benefits from improving your athletic performance to preventing incontenince. Exercises targeting the back extensors, neck flexors, pelvic muscles, and side muscles are crucial. Trainers can help; and there are special machines that target these muscles.
Easy Weight Lifting Exercises
Try this exercise: every morning and night lie down on the floor and make "snow angels" with your arms for two or three minutes. Do these stretches slowly and stop if you feel anything worse than mild discomfort. The vertebral compression fractures that subtract from our height (leading to a "dowagers hump" in the upper back which is a hallmark for old age) are due to the bone thinning disease, osteoporosis. This can be prevented with weight bearing exercises.
Eating Healthy
We all know the bone benefits of calcium. It is recommended that women 19 to 50 years old get 1,000 mg of calcium daily. For older women, it's 1,200 mg and it's always best to get calcium from food rather than supplements.
Enjoy a complimentary Pilates
for Posture Class!
(Regular price $30 per class)
Classes are Fridays at 10am with Audreyanne
Audreyanne Covarrubias
Audreyanne is a PMA certified Pilates instructor, a professional dancer and dance instructor. She first became involved with the Pilates method in her teens after experiencing a knee injury. At that time, she worked with Brent Anderson PhD, PT, OCS, who helped her use the Pilates method to successfully rehabilitate her knee. She became convinced that Pilates was the best way to stay healthy, fit and strong!
Audreyanne began instructing Pilates in 1999 in Sacramento under the guidance of a physical therapist. This began her interest and emphasis in helping others with their rehabilitation through the use of the Pilates method. In 2001 she established herself as a Pilates instructor in the Bay Area where she continues her Pilates education and training and is also currently perusing her bachelor's degree in microbiology. With her many years of experience as an instructor and her strengths of patience, communication, observation, and assessment, Audreyanne has successfully improved the quality of life for those that have worked with her.
Steven is certified as a personal trainer by the National Academy of Sports Medicine, specializing in building functional strength and fitness. Integrated, full-body weight training, movement, and stability are emphasized, and good posture and alignment are always taught. 
