How can I avoid getting a hunch back? Any Suggestions?

[LittleBlue22]

Hello all, I was wondering if any of you knew stretches I could do to help prevent getting a granny's hunch back. I know good posture would be one way, but are there others? I wasn't sure how to search it on the www.

Thanks in advance for your advice.

 

[The Mystery Machine]

Well, depends....do you have any conditions that may lead to it such as, bone loss, scoliosis, any diseases or conditions in your family history, etc...?

http://en.wikipedia.org/wiki/Scoliosis

http://en.wikipedia.org/wiki/Kyphosis

I know that diet and exercise play a part as well as getting enough calcium, not drinking alcohol, no smoking, etc...
http://en.wikipedia.org/wiki/Osteoporosis

 

[LittleBlue22]

You know, I do have scoliosis in my lower back. Forgot to mention that., cause I forget.

thank you for the links.

I hope to be as close to 5' as I can. That's as tall as I get.

 

[SplshMtn99]

You can have an 11" stainless steel rod screwed to your spine like I do. Its a Harrington rod & was put in during surgery for scoliosis back in 1978. I'm guaranteed not to shrink like little old ladies do. lol

My mom (75) has scoliosis & has developed a nice hump back.

 

[brasswillow]

My grandmother has a hunchback because her vertebra have broken over the years due to osteoporosis. To avoid that make sure you get plenty of calcium.

 

[Jen_in_NH]

I had scoliosis as a teenager. My doc at the time had me in a brace, as well as doing some exercises to increase abdominal and spinal muscles.

Push ups and sit ups / crunches.

The other ones were to lay on your belly with something or someone holding your feet. Put your arms straight above your head, then lift your chest and belly off the floor.

Definitely get calcium!

Jen

 

[NotUrsula]

The search you want is ["dowager's hump" prevent].

Dowager's hump in old age is most commonly caused by osteoporosis. The best defense is weight-bearing exercise, so check w/ your doctor and go see a PT or trainer who has experience with helping older women. You need to get set up with a weight-training program. It needn't be anything fancy; my PT tells older ladies to rearrange their pantries at least once a week, b/c cans of veggies, soup, etc. each weigh about a pound.

 

[Saphire]

OK, here is a great one, and yes, I do it myself! Standing on the floor, bend over at the waist and let your arms fall straight down in front of you, towards the floor. Use three pound weights in each hand (fists facing each other) and slowly raise your arms out to the side until they reach the height of your shoulders. Keep your head raised slightly. Slowly lower arms and repeat. Try 3 sets of 15, each day.

 

[bumbershoot]

I'm a chiro, who did Network Spinal Analysis while practicing. It's a really low-force, almost woo-woo, sort of chiro work.

When I was living with my parents after graduation, and taking care of my mom's spine, she lost the bit of hump she was getting. Then I moved across the country, and the next time I saw her she had it again. She stayed out here for 2 weeks, and I did work on her, and her upper back/lower neck "straightened" out, and she stood a bit taller.

So I'd definitely make sure you're under GOOD, and I'd also say GENTLE, chiro care, along with any other sort of bodywork that makes you feel good, and that will help a great deal!

 

[SplshMtn99]

Bumbershoot, what's your feelings on inversion tables? I'm the harrington rod person & I have an inversion table....but at a very gentle incline. I also visit my chiropractor about every 6 months. I can tell when I'm off. Its been 25+ yrs since surgery & I'm having movement in my right shoulder blade over the past 8 yrs or so. Its starting to wing out again. Prior to that the problems were in neck & hips due to the rod.

 

[crazee4mickey]

Hmmm....don't volunteer to ring the huge bells at church?!

Sorry I couldn't resist, I thought of poor Quasimodo swinging on the ropes!

ETA:::I'm really sorry I only read your first post and didn't read them all until after I posted then read that you said you had scoliosis

 

[Redbudlover]

Osteoporosis causes hump - I dont know about scoliosis. But to prevent osteoporosis you have to prevent bone loss and you do that best with weight bearing exercise - like the ones the writer described above - but others too. And you need calcium. I am 60 and was starting to bend just a little. I started doing ashtanga yoga - which is like power yoga, lots of pushups - and eating a lot of yoghurt and cottage cheese and broccoli - and taking a calcium supplement. I am straight as a stick now. The posture comes from strong muscles in your back and hips and legs. Getting older is not for wussies - we need to keep our quality life high to continue enjoying life. To me that means being able to lift my DGD and play with my dogs and swing a golf club and hike all over EPCOT without being in pain. And that takes 30 minutes a day of exercise - not a bad price to pay....

 

[LittleBlue22]

Hmmm....don't volunteer to ring the huge bells at church?!

Sorry I couldn't resist, I thought of poor Quasimodo swinging on the ropes!

ETA:::I'm really sorry I only read your first post and didn't read them all until after I posted then read that you said you had scoliosis

Oddly, I was thinking about him as I was typing my OP.

Thanks for all your replies. I appreciate it.