life at...70 something

The Senior Shuffle

Poor posture is common among older adults. It can cause back and neck pain and increase the risk of falling. With age, the head and shoulders commonly rotate forward, and the giddy-up in the step is replaced with a sort of shuffle. Individuals who develop these characteristics often rely on a cane or walker to get around, resulting in a loss of some of their independence.

On a day-to-day basis, many of us don’t concern ourselves with body alignment; however, years of inattention to how the head and shoulders are positioned can lead to tight pectoral (chest) muscles and weak upper back and neck muscles. Hamstrings (the muscles on the back side of your legs) become tight, and the feet begin to shuffle and scuff the ground while walking.

The senior shuffle is bad news. Because his or her forward-tilting shoulders shift the center of balance frontward, this person is less steady on his or her feet and has a greater tendency for falling. Unless you suffer from advanced osteoporosis, this unattractive way of standing is a learned behavior. To make matters worse, shuffling also increases the risk for falls, because the feet move so close to the ground, they have little clearance. This individual trips and stumbles more readily than his or her non-shuffling counterpart. Fortunately with some work, you can begin to set straight what countless years have made crooked.

To check your posture, slowly walk backwards into a wall. Your head, upper back, and buttocks should all touch the wall at the same time. If they do, congratulations! If they don’t, try the suggested exercises to help you straighten up.

You can improve your body’s alignment and this awkward way of walking with diligent stretching and continuous awareness, just stick with it, and don’t slouch!

WALK TALL
TIPS

• This stretch opens up the chest by stretching the pectoral muscles. Stand an arm’s distance from a wall. Turn sideways and place one hand on the wall at shoulder height. Slowly, turn away from the wall without moving your hand.
• This stretch loosens the hamstring muscles so that you can take longer strides. It can also help to relieve common back pain. Many incidences of back pain are linked to tight hamstrings.

Sit in a chair with one leg bent underneath you and the other extended in front of you. Bend forward from the waist over of the extended leg.

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