What are the Guidelines for Forward Flexion for Seniors?

During my Chair Yoga Class this week, 94-year old Rose dropped a kleenex and she quietly and gracefully bent down to the floor in front of her to pick it up!

Oh No… I thought! Seniors aren’t supposed to bend!

At least that is what I thought when I first started teaching to the 50+ population over 15 years ago. I understand the cautions and I understand the reasoning behind them. But, in the real world, I was starting to see things differently.

Bending is part of our natural movement pattern. From bending down to pick up things, to leaning forward to watch something more closely, to cutting our toenails, feeding our pets and tying our shoes. What? Seniors can no longer do those things? We might as well put them away where they can be safe and secure.

What Movements are good for the Thoracic Spine of Seniors?

•  Think of a luscious cat/cow which gently moves all three spinal curves bringing prana, synovial fluid, mobility and imbibing the intervertebral discs with fluid.
• Twisting and lateral bending is also good to open up space between the vertebrae and imbibe the discs to keep the spine mobile and functional.
• Breathing and expanding into the area between the shoulder blades helps to keep rigidity from setting in.
• And yes, even forward bending (flexion) with mindfulness and proper alignment is beneficial for everyday functionality.

For those with Osteoporosis, caution should surely be employed. But remember the adage ‘move it or lose it’ – if we stop employing healthy movement, we get more stagnation, accumulation of metabolic debris, and dis-ease/discomfort in our body that can turn into disease in our body.

Extension of the spine is key – both axial extension as well as extension (gentle back bends). Opening the front of the chest as well as strengthening the rhomboids (that draw the shoulder blades together) to help balance kyphosis. Leveraged twists are risky (for any of us, really!) but using core strength to rotate around the axis of our spine is important for keeping mobility in the spine and spinal musculature.

We owe it to our students to mimic the actions of daily life in our classes. No twisting means they can no longer turn enough to back out of their driveway. No spinal flexion practiced in class means if they drop their keys, no driving home because they can’t bend to pick them up. Yes, we want to educate them on the cautions in life……AND, we want to teach them how to do these movements in a healthy way so they can stay independent and active.

Educating and instilling fear are two different things! One year for our Yoga Vista Academy CEU Weekend we had a panel of seniors, ages 74-85 years young. Guess what they wanted the teachers MAIN takeaway to be. ‘We are not weak, we are not fragile. We have survived this long! Treat us like people, we have earned it.”

Namaste
Sherry and Justine