brightlotusmoon:

lucy8675309:

OK Tumblr Geriatric Ward, let’s talk about your posture-

there are things you should be doing now to prevent yourself from starting to look like 🥀

Why does it matter? Future you would like to avoid the pain, limited motion, and fall risk that goes along with worsening posture.

What’s the focus?

1. Keep the flexibility in your spine

2. Stretch the muscles in the front

3. Strengthen the muscle in the back

Here are some simple things you can do daily while sitting and when you get up to go into the bathroom or the kitchen

Keep the flexibility by doing these repeated movements: 10 repetitions several times a day

The goal is to give yourself a double or triple chin. Keep your nose pointing forward, don’t let it tip up or down

Thoracic extension- use a chair with a seat back that comes up to the level of your shoulder blades. Try to bend back over the top of the chair without arching away from the seat back and without extending your neck. If the pressure from the top of the chair is uncomfortable you can place a towel there

Stretch the muscles in the front by using a door frame. This one will feel good afterwards

If this isn’t enough of a stretch you can do one side at a time. If you have the right arm up step forward with the right foot and turn slightly to the left. Then do it on the other side.

Strengthen the muscles in the back by squeezing your shoulder blades together for a count of 10 and then repeating 10 times. You can do this several times a day Hint: Don’t lift your shoulder blades up

There are lots more exercises for strengthening your back muscles but this is a good starting point and easy to do. I like doing it while driving

Tips:

• Do the best you can
• If it hurts stop
• Envision future you saying thank you each time you do one of the exercises

NOTE: I can do most of these with the cerebral palsy. In fact, a lot of these little exercises are automatically part of my physical therapy. My problem is I already have hyperlordosis, spine arthritis, and cervicogenic headache. These have helped me at least try to have a posture.

(via spongebobssquarepants)

whitepeopletwitter:

quotemadness:

One of the best lessons you can master in life is to master how to remain calm.

Unknown

quotemadness:

When someone shows you who they are, believe them the first time.

Maya Angelou

whalesharkpasta:

elfgarlic:

adurot:

adurot:

adurot:

I have just learned that Mountain Goats are NOT, in fact, actual Goats.

I have never heard of this band. I AM in fact referring to the animal.

But wait, there’s more!

but you know what IS a goat? a musk ox

WHAT

(via spongebobssquarepants)

quotemadness:

Time always exposes what you mean to someone.

Unknown