How can I remember to hold my shoulders back?

Head up, tummy in, tail under. That's the mantra I was taught when young. It's worked for me.

I find the following helps me to straighten out but its not a permanent effect.
Lie on floor close to a seat cushion (sofa is fine), place your legs up on the cushion at right angles wuth edge of cushion touching angle behind knees. Bottom is nearly touching chair. Then start to relax your top half from bottom up. Once you have your whole torso feeling relaxed raise your arms above head resting them on floor. I give this a good 15 mins 3 times a week. I feel as if I have a poker straiggt back afterwards.

At school we were taught: bottom in, tummy in, chest out, shoulders back, chin up, look ahead. It stuck with me [I'm 76] I do walk a fair bit and my posture is good.

Try wearing a normal size rucksack on your back filled with weighty things [bags of oatmeal, sugar, flour, food tins, water bottles for eg. ...not altogether!]. That should pull your shoulders back a bit!

I carry a rucksack when out for a proper walk as do many people our age that I know.

valdavi

Whitewavemark2

Jaxjacky

Focusing straight ahead, not down helps.

But then I trip and as my balance has deteriorated I am very likely to fall.

The physios say you are less likely to fall if you look straight ahead. Looking down identifies trip hazards, but is bad for your balance.

I do understand, Whitewave as I've tripped over a few hazards and caused an injury.

Looking ahead is fine if no other idiot leaves something in your path!

Whitewavemark2

Jaxjacky

Focusing straight ahead, not down helps.

But then I trip and as my balance has deteriorated I am very likely to fall.

The physios say you are less likely to fall if you look straight ahead. Looking down identifies trip hazards, but is bad for your balance.

As a young teen, I once read that you should walk as if the top of your head is anchored to a cloud.

I’m trying to remember that lately, being all too aware how ageing an ‘elderly’ walk can appear!

I know how to get my shoulders back - it's remembering to keep them there that's the problem.

The fact that I haven't worn a bra for years probably doesn't help. When my shoulders are back I'm aware of my boobs moving around and that makes me feel a bit embarrassed. I always regarded a bra as the invention of the devil, particularly in hot weather when I had to peel it off. And even if I wanted to wear one again, I haven't a clue what size I am now.

I'll just keep trying to hear Mam's voice in my head - 'stand up straight, you look much better when you do'. Who knows, maybe I'll actually start to remember to do it.

I recently got a video doorbell and was shocked to see how round shouldered I am. I also noticed that I walk like an old person so trying to keep my head up and walk putting heel down first.

Aveline what a brilliant exercise. Thank you.

Aveline

I've been doing an exercise to help this. Arms out to the side, hands upwards and push elbows back. It's quite hard at first. It's pushing my shoulder blades together. It works though.

Hard? It's painful!!
😯

Jaxjacky

Focusing straight ahead, not down helps.

I then trip over something.
Honestly, I'm not joking, so I do tend to look down because it's safer.

And yes, I need to straighten up, put my shoulders back and hold y head up as well as look down.

Years ago we walked around with a book balanced on our heads to improve our posture.
At school we had a posture mark on our report every term, even back then, I rarely got more than a C.

Aveline's tip is good. I gather it's the one soldiers are taught when marching. I tried it myself and it works.

It is hard to remember not to fall back into a bad habit, isn't it.

I have noticed that I have an increasing tendency to poke my head forward on my neck.

I hope to correct this and other forms of bad posture by doing exercises for a few minutes in the course of the day.

Like, close the door of the room you are in firmly and stand with your back to it, making quite sure that the back of your head, your shoulders and you bottom are all touching the surface of the door.

If you risk someone opening the door, use a stretch of the wall instead.

Ironic Whitewave I was told it by a guest physio at my stretch class, segment on balance!

Jaxjacky

Focusing straight ahead, not down helps.

But then I trip and as my balance has deteriorated I am very likely to fall.

Focusing straight ahead, not down helps.

When I see my physio on Tuesday about my knee I’m going to ask her for advice about my posture. My daughter remarked as to how bent over I was these days.

I am back from a walk and deliberately hold my abdomen muscles in, as in pilates. that makes me walk tall and straight

Age I guess.

Even the late queen was slightly hunched as she got older.

Ramblingrose22

I think you can buy a body brace for the upper body to help with poor posture.
There was a celeb on Strictly whose posture was poor and the professional partner bought him a body brace to improve his frame, and keeping his shoulders back was improved by the body brace.
Might be worth looking into.

I have one, and actually found it yesterday when looking for something else! I did find it helped, so I am just going to put it on now!

I think you can buy a body brace for the upper body to help with poor posture.
There was a celeb on Strictly whose posture was poor and the professional partner bought him a body brace to improve his frame, and keeping his shoulders back was improved by the body brace.
Might be worth looking into.

I've been doing an exercise to help this. Arms out to the side, hands upwards and push elbows back. It's quite hard at first. It's pushing my shoulder blades together. It works though.

Might it help if you wear a bra with cross over straps at the back?

Pilates does help make you aware, I'm at least an inch taller when I walk 'Pilates aware' to when I just mooch along.

Pretend you're riding a horse? I do this sometimes,( I don't trot & canter along though, DH would be embarressed) you naturally sit up straight for balance on horseback.
When you set out for a walk or get out of the car at the supermarket, tell yourself 'supermodel'. They don't hunch!

I do Pilates and it has certainly helped my posture and I am older than you.