4. Posture Harness for You to Stand Tall and Sit Upright

• “T” Raises: Starting on your belly with a towel under your forehead, gently exhale and slowly lift your arms off the floor, moving your arms into the “T” formation (90-degree angle to form the letter “T”). Maintain your head alignment with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back.
• “W” raises: Again, starting on your belly with a towel under your forehead, gently exhale and slowly lift your arms off the floor, flexing (bending) your elbows and dropping them to a 45-degree angle to the sides (“W” formation to form the letter “W”). Maintain your head alignment with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low.
• “A” raises: Starting on your belly with a towel under your forehead, gently exhale and slowly lift your arms off the floor, extending both arms back fully (“A” formation to form the letter “A”).  Maintain your head alignment with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back.

5. Balance to Prevent Falls and Increase Bone Density

• Standing on one leg with Isometric Hip Flexion: Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to stance leg, keeping it slightly bent. Lift your opposite leg up so your hip and knee are in a “90-90” position. Hold hip up, not letting it drop, while you maintain balance on stance leg. Hold for 15-30 seconds and then try to do it without holding on.
• As you progress, try the same exercise with your eyes closed or turning your head side to side to challenge your balance further.