Stretch exercise with resistance bands
This is a simple exercise that helps strengthen the upper back, back shoulders, and posture muscle groups. Regular exercise can help improve hunchback, increase shoulder stability, and make daily movements easier without putting too much pressure on the joints.
Stand up straight, holding the resistance rope in front of your chest, shoulder-length. Extend your arms straight and stretch the rope to both sides. Hold the position for a few seconds and then slowly return to the starting position. Repeat the movement at a slow and controlled pace.
Push against the wall
Wall-backed push-ups are a simple exercise with joints, helping to strengthen shoulders, chest, arms and abdominal muscles. Thanks to reducing pressure on shoulders and wrists compared to basic push-ups, this exercise is especially suitable for the elderly.
Stand about arm length apart from the wall. Place both hands on the wall, shoulder-width apart. Tighten your abs, slowly bend your elbows and lower your chest towards the wall. Push yourself back to your starting position. Perform slow and controlled movements.
Pushing weights overhead
This exercise helps maintain strength and flexibility of the shoulders, and also supports daily activities such as lifting or raising hands high. It is important to use appropriate weights and perform the movements in a controlled manner.
Stand up straight, hold the weight lightly to shoulder level, palms facing inward. Slowly push the weight high until your arms are straightened. Lower the weight to shoulder level in a controlled manner. Perform 3 sets, 10 repetitions each set.
