The Key to Maintain a Good Body Posture as We Age - Part 3

Part 3

Fitness will help you prevent adopting a  bad posture.

This week’s blog is written by Vintage Fitness personal trainer and physiotherapist, Cristina. Cristina has 19 years of experience as a physiotherapist in Brazil and has a 2 year fitness degree from Humber College.

This is the last part of a series on how to maintain a good position as we age. Last couple of weeks ago we discussed how as we age we tend to adapt a Kyphotic posture and discussed the Straight-arm shoulder blade squeeze exercise and the Band Rowing exercise to improve our posture.

Today, Cristina will give us nother exercise to add to our toolbox to battle against Kyphotic posture.


Swiss Ball Back extension

Swiss Ball Back extension exercise - Back Relaxed

Swiss Ball Back extension exercise - Lift your torso upward

  1. Lie facedown on a Swiss Ball.
  2. Place your feet against a wall.
  3. Place your hands open and forward or behind your head.
  4. Lift your torso upward.
  5. Hold for 10 seconds
  6. Return to the starting position
  7. Repeat 3 times  


It can take some time to get awareness of some kind of posture or behavior, but with motivation and training this is possible. The most important things to remember when we are talking about good posture is to avoid remain for too long in an activity that forces your body bending forward. Also, avoid stay too long sited in a same position. Moreover, try to remember to put shoulders back, engage your core and looking forward whenever possible. Ask a friend or a family member remind you to keep your good posture. One exercise that helps to increase your posture awareness is: Stand, place both hands against the wall, push your hands against the wall at the same time squeeze your shoulder blade. Hold for 10 seconds and repeat 3 times.

Thanks Cristina

Good Luck!


Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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