today we're going to do a better posture workout for women over 50 hi I'm Schellea
and welcome to Fabulous 50's if you've been struggling with your posture as
you're getting older it's very important to correct it and this workout is all
about doing just that we're going to get our heads up high our shoulders back and
work on all the muscles that will improve our posture this workout is very
doable but you will get results let's get started I'm excited this is such a
fun workout to do get down on the mat and we're going to start with a cat cow
the cat cow is going to work all the posture muscles that support the spine
and it feels so good this is going to help to realign the spine by working the
hips the spine the shoulder and the neck exercise is the most important factor in
maintaining a youthful posture and the more active you are guess what the
better you aged bad posture in part comes from weak muscles so controlled
motion is crucial
starting child pose we're doing these exercises in a dynamic way that is
moving from one pose to another so that we improve our mobility by moving
through a full range of motion we're going to do 45 seconds of each exercise
and right now we're warming up our body and bringing flexibility to the spine
why the journalist OPM Jay
it's died on your hands and knees and we raised your torso pushing the hips all
the way out keep your core and your thighs engaged and your back should be
flat if you can't bring your heels to the floor that's okay do whatever you
can and this will get easier over time right now you're energizing and
rejuvenating your entire body and your reestablishing the linkage from your
wrist to your feet so your muscles start working together
just like they were meant to
take yourself into child pose
stretch your arms out in front of you and enjoy this for just a moment each
start on your hands and knees raise your left arm and your right leg reach your
arm as far as you can look straight ahead and squeeze your glutes and your
thigh muscles this exercise improves stability and it encourages a neutral
spine which helps relieve our lower back pain it strengthens our core hip and
back muscles and promotes proper posture and an increased range of motion making
it the perfect exercise for women over 50 keep going
you're strong you're vital and you're amazing
we're going into our dynamic plank now pull the needle towards the spine and
keep your core engaged strong arms kneel down and stretch back back up
strong arms straight back and down keep your back flat and don't let your booty
stick out right now we're working all the muscles in our core and the strong
core is a vital component to good posture so learn to enjoy this
lie on your back fingers touching your heels and raise your hips and squeeze
those glutes this is the ultimate gluten back exercise we're go to strengthen our
spine and open up the chest and shoulders to areas that are often very
constricted the give us for posture the key to living younger for longer and to
being very youthful is exercise and this kind of routine that we're doing right
now is exactly what the doctor ordered if you want to improve your flexibility
your balance and your posture
we've got a 30-second break it's a stretch break pull your knees into your
chest and hug yourself these exercises are free they're easy to do and they're
kind of enjoyable so learn to love exercise it's going to be your greatest
gift take a few deep breaths and if you haven't already subscribed to Fabulous
50's I would love to have you here we're coming back in three two one we're
standing up now for the remainder of the workout and overhead arm raises they're
just feel good this exercise uses full range of motion to restore proper
function to the shoulder joint and the shoulder blade bring your arms out to
the side and raise above stand tall keep your glutes engaged and your head out if
this is a little bit difficult you can bend your elbows slightly just listen to
your body and stop if you've got any time and keep going if you can
today is going to be a great day what are you going to do for yourself stand
with your feet shoulder-width apart engage the core and bend at the waist
keep your thighs tight throughout this whole exercise pulling in from your core
and bring it back to the starting position side bends
I think are my favorite a because they lengthen my body and B because they help
balance the entire body plus improve your breathing capacity and posture
stand up straight arms out to the side palms down and
bring your hands forward to make small circles in the air we're strengthening
the muscles of the upper back to help proper function of the shoulders and
these are great for improving posture by keeping our shoulders back reverse palms
up and bring hands back to make small circles
stand straight and tall just pull your elbows back while squeezing the shoulder
blades together we're working the muscles in the upper back they keep our
shoulders back and helps us stand upright and this is great for correct
posture poor movement patterns and a reduction in muscle strength can lead to
uncoordinated movement and poor posture so if you don't want that to happen as
you're getting older you've gotta work on it now right now just like you're
doing in this
you're finished you're amazing you've just given your body a beautiful
gift roll your shoulders unwind you will find that you can correct bad posture
with just a little bit of effort every day please give a thumbs up if you
enjoyed this workout and share it with a friend thank you so much for watching
and have a beautiful day