Posture Matters: Improve Balance, Reduce Falls, and Stay Active
- melissamtye
- 1 day ago
- 5 min read
Maintaining good posture and balance is essential for older adults to prevent falls, reduce joint pain, and improve overall quality of life. By aligning our center of gravity (COG) over our base of support, we enhance stability and reduce the risk of injury. Let’s explore how posture affects balance, the importance of proactive and reactive balance strategies, and key exercises to support posture and stability.
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Why Posture Matters for Balance
Posture is more than just standing up straight. It involves maintaining a neutral position where the body is aligned to minimize stress on muscles and joints. Proper posture not only improves balance but also:
Makes exercise more effective
Reduces pain in joints
Decreases stress on ligaments and muscles, helping prevent injuries
Enhances mental health and boosts confidence
Additionally, posture affects how weight is distributed. Uneven weight distribution can impact balance as we use proactive and reactive balance strategies, leading to instability and increased fall risk.
Posture Impacts Proactive and Reactive Balance Strategies
Balance is maintained through two key mechanisms:
Proactive balance strategy: Engages postural stabilizers before encountering a destabilizing force. This helps prepare the body for movement and sudden shifts in weight.
Reactive balance strategy: Engages postural stabilizers after an external disturbance, ensuring balance recovery when an unexpected force is encountered (e.g., tripping on an uneven surface).
According to a study published in Frontiers in Aging Neuroscience, "The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review" (source), training both proactive and reactive balance strategies can significantly improve stability and reduce fall risk in older adults.
Good posture through stretching and strengthening along with aerobic exercise are key in maintaining good balance and safety as we age.
Workout Routine: Posture and Balance Focus
A structured exercise routine can help improve posture, strengthen stabilizing muscles, and enhance balance. Below is a sample 50-minute routine that includes warm-up, main exercises, and a cool-down. this is how we structure our sessions when we teach Better Balance Better Life class at the Birmingham First Community Church In Birmingham, MI.
Warm-Up (10 minutes)
Walking on a track or treadmill to gently activate muscles and increase circulation.
Main Workout (30 minutes)
Seated Exercises:
Chin tucks: Sit up tall, gently tuck your chin toward your chest without tilting your head forward. Hold for 3-5 seconds and repeat. Tip: Keep your shoulders relaxed and avoid straining your neck.
Scapular squeezes: Sit with good posture, squeeze your shoulder blades together as if you’re holding a pencil between them. Hold for 3-5 seconds and repeat. Tip: Avoid shrugging your shoulders up.
Hamstring stretch: Sit on the edge of a chair, extend one leg straight with the heel on the floor, and lean forward slightly from the hips. Hold for 20-30 seconds on each leg. Tip: Keep your back straight and avoid rounding your shoulders.
Standing Exercises:
Pelvic tilts against a wall: Stand with your back against a wall, gently tilt your pelvis backward to flatten your lower back against the wall, then return to neutral. Repeat. Tip: Engage your core muscles and move slowly.
Rows: Use a resistance band or light weights, pull your elbows back while keeping them close to your body. Repeat 10-15 times. Tip: Keep your back straight and avoid shrugging your shoulders.
Chest openers: Stand tall, clasp your hands behind your back, and gently lift them upward while opening your chest. Hold for 20-30 seconds. Tip: Keep your shoulders relaxed and down.
Open book stretch at a wall:
Stand sideways near a wall, place both hands in front, then open one arm outward, rotating your torso. Repeat 10 times per side. Tip: Keep your lower body stable and move through the upper body.
Overhead reaches: Raise both arms overhead, reaching as high as possible. Repeat 10-15 times. Tip: Keep your core engaged and avoid arching your back.
Pull-aparts (with resistance band): Hold a resistance band in front of you at shoulder height and pull it apart by squeezing your shoulder blades. Repeat. Tip: Keep your arms straight but not locked.
Four-Point Position (or Modified Standing Version):
Cat-cow stretch: Start on hands and knees, arch your back while looking up (cow), then round your spine while tucking your chin (cat). Repeat 10 times. Tip: Move slowly and focus on deep breathing. (Can be done in standing if needed.)
Cool-Down (10 minutes)
Gentle breathing exercises to promote relaxation.
Light stretching to ease tension in muscles and joints.
This posture workout (and so much more) is in the free ebook (print version available soon) Better Balance Workbook.
Final Thoughts
By consistently working on posture and balance, older adults can enhance stability, prevent falls, and enjoy greater mobility. Combining exercises that strengthen postural muscles with balance training helps build confidence and maintain independence.
Whether you're looking to improve posture, build strength, improve coordination, or reduce your fall risk, our program at Dawn Thomas Physical Therapy offers personalized exercises that can make a big difference. Fill out this short form to take the first step in your wellness journey and sign up for the Better Balance Better Life class.
Do you want more video feedback to learn how to stretch and strengthen? Check out these videos by Dr. Dawn Thomas, PT using loop bands on her YouTube channel for free!
Do you need more one on one feedback on your posture and how we can help you improve your posture, improve your balance and improve your life? WE are here to help.
References
Özcan Kahya, M., & Başar, S. (2019). The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review. Frontiers in Aging Neuroscience. https://www.frontiersin.org/articles/10.3389/fnagi.2019.00318/full
About the Authors
Dr. Dawn Thomas is a lover of all things movement and a doctor of physical therapy with over 30 years of experience, creates innovative programs for all walks of life, ranging from personalized care to group sessions and online education. Passionate about helping people stay active and independent, she specializes in fall prevention and balance training. Outside of work, you can find her hiking, swimming, adventure traveling, and inspiring her community to move at every age.
Dr. Melissa Tye is a board-certified neurologic doctor of physical therapy and passionate about restoring movement and helping people achieve their wellness goals through the power of exercise and old fashioned determination. In addition to her work in physical therapy, Mel also works in healthcare marketing research, speaking directly with consumers to better understand them. When not working, Melissa is running after her 3 sons, enjoying sports, trying new restaurants, and hiking local nature trails.
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