Stand mode to recover after 60 (5 minutes)

This quick routine promotes better posture, balance and mobility.

Growing up, most of us were constantly advised to “stand straight!”. Have good posture important – especially as you age. Not only does it make you look better, but it’s also very important for healthy movement, balance and breathing. In addition to avoiding a rounded upper back, maintaining good posture is also important fights muscle loss which naturally with age, decrease in bone density and hard joints.

Now that you’re probably arching your back as you read this article, we’ve got something even better here. We with Corrine HartBASI Pilates, NCPT, Club Pilates Master Trainer, partner of a five minute routine You can try to restore your condition after 60 years.

“As we age, it’s common to change posture because the muscles that support our spine naturally lose strength. Spinal discs shrink and joints can stiffen, which often causes the head to round up and forward. The good news is that gentle movement like Pilates can strengthen muscles, improve mobility, and help us tone the body.” “Even just a few minutes of standing Pilates each day can make a big difference in improving your posture. These exercises engage your entire postural system, from your legs and feet to your abs, core and back, helping your body learn how to support itself while standing.”

Below, Hart breaks down a five-minute workout to help get you back in shape after age 60. Have a sturdy chair nearby for balance. Begin each exercise with your feet hip-width apart, gently brace your midsection, and roll your shoulders back and down.

.

Standing chest extension

1. From the starting position, bring your arms slightly behind your body and keep your palms facing back.
2. As you press your hands back, inhale, lift your chest and pull your shoulders back and down.
3. Exhale to release your arms forward.
4. Repeat for 10 repetitions.

.

Standing leg raise

1. From the starting position, extend your arms to form a “T” position and pull your ribs in.
2. Shift your body weight to one leg, gently on your knee.
3. Inhale to lift the opposite leg slightly to the side.
4. Exhale as you return your leg to the starting position.
5. Exhale to lift your leg slightly behind you.
6. Alternate between the two moves 10 times before switching sides. Keep the trunk stable and straight.

.

Raise the heels with the hands

1. From the starting position, extend your arms out to form a “T” as you gently stretch your rib cage.
2. Exhale and lift your heels off the ground.
3. Lower your heels with control.
4. Repeat 10 times.

CHRISTMAS: If you can do these 3 balance tests at 60, your body age is 20 years younger6254a4d1642c605c54bf1cab17d50f1e

.

Side panels

1. From the starting position, clasp your hands behind your head as you gently stretch your rib cage.
2. Exhale and gently bend to one side and bring the elbow to the ground.
3. Exhale as you return to standing.
4. Switch sides and repeat 10 times on each side.

.

Spine twist with knee lift

1. From the starting position, clasp your hands behind your head and gently pull your rib cage.
2. Turn your torso a few inches to one side, then pause.
3. Lift one knee in a gentle motion.
4. Exhale as you return your leg to the floor.
5. Return to center.
6. Repeat 10 times before switching sides.

Alexa Mellardo