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How to Avoid Bad Posture and Kypho-scoliosis Starting at 40
By Dr. James Wyss

Start at 40 to prevent postural deformities that can decrease quality of life and function. Your mother was right when she said to stand up straight and to stop slouching when sitting. For so many of us, as we become adults, we lose the awareness of what good posture feels like. Slowly the head and shoulders drop forward and we give in to gravity.  If we do not fight this trend our upper back will begin to round, a condition known as kyphosis. These changes negatively impact appearance, confidence, natural gait and even balance. When this occurs, physician evaluation and physical therapy is often required to address the postural problem.  Simple exercises for postural retraining can be done each day to prevent these postural problems and take only a few minutes. Here are my recommendations for every woman to begin at 40:

1. During the day while walking and standing, occasionally squeeze shoulder blades together and retract the head back. Hold for 5 seconds.
2. Practice the principle of spine elongation throughout the day. This means focusing on making yourself longer from head to tailbone.
3. Stand up tall against the wall for two minutes each day and try to make sure the back of the head, shoulder blades and buttocks touch the wall. Pull the navel in toward your spine. Hold.

Take postural breaks from sitting at least every 60 minutes.  Stand up and take 30 to 60 seconds to perform a Bruegger postural release exercise (see picture).

RELATED:

• Three Ways to Correct Posture
• Anti-Sitting Exercises — Remedy for Modern Living