It’s been shown time and again that regular exercise can slow down the effects of aging. Maintaining upper body strength helps not only with posture issues and contributes to a healthy spine but also helps us keep our independence! Things like lifting a box out of the closet, opening a jar lid or lifting a bag of mulch become a thing of the past if we don’t take steps to maintain - or gain - new strength. Three years ago I observed my Dad struggle after years of avoiding exercise, to get out of a chair, or walk up & down steps because he lacks the leg and arm strength to help himself. He was an avid gardener a decade ago, but gave it up in the last few years, without exchanging his routine for exercise to maintain strength. It’s a chicken and egg thing. He has, after an illness began exercising and the results have been noticeable! At 82, he is in better condition now than 3 years ago. Even gentle exercise will help make gardening - or getting out of a chair - easier, but the gardening will also keep you strong and mobile. Each affects the other and as we become seniors allow us to maintain some independence a wee bit longer to putter well into our later years! These are also great exercises to add to an already active lifestyle whether you’re a walker or sport enthusiast.

TIPS:

Cat & Cow Flow

Begin in Table position on hands and knees. With a deep breath IN allow the belly to drop; tailbone, head and shoulders lift high. The low back will feel like a small valley.
Deep breath OUT as you softly pull in the belly button, PUSH the earth away and allow the spine to lift up; head and tailbone drop down. Think of this as a rainbow over your back.
Continue to smoothly curl the spine only moving with the breath IN and OUT. Pause during the quiet space between the breaths.
This can also be used as a warmup or as a gentle wakeup stretch in the mornings.

Child’s Pose & 1/2 Plank Press

Child’s Pose is a quieting posture for stressful days or when you need to fall back to sleep at night. Here, however we are using it to create a flow and rest period from the Plank Press. Does this look like a pushup — yes it does and essentially it is but people generally dislike pushups so I avoided using that title! Clients understand I sometimes have to ask them to do things they may not enjoy for the greater good. Begin by lowering down half way as you develop strength and good form. Maintain the wide hand position and press back with hands remaining on the spot.
Gently continue to rock back and forth between the 2 poses so the shoulders reap the benefits of the muscle changes that occur with the shift in weight distribution. If your knees need a little cushion just add a small blanket or towel. This is a great chest & arm strengthener as well as a stretch for Latissimus Dorsi (located in low back area and pulls your arm back).
Once you develop some strength you can change the rock action between Downward Dog & Plank Pose.
Breathe throughout!

Wrist issues? These exercises can be done on a smaller scale from the elbow/forearm too. Remember it is never too late to begin an exercise program. Be gentle & don’t compete with anyone else’s standards - but do keep moving !

Child’s Pose / Lat and shoulder stretch /from knees

Kneeling Plank / Press (only lower as far as you can easily maintain good alignment and press back up!)

Downward Facing Dog (Adho Muka Svanasana) & Rocking into a full Plank (Phalakasana) from the toes. Keep hips in alignment with shoulders & head to make a nice diagonal line (no sagging!)

Are you choosing to lose or maintain strength as you age ?