osteoporosisIt’s generally accepted that our posture declines as we age. Researchers at the University of Kansas Department of Physical Therapy examined the natural progression of thoracic kyphosis in healthy women. They found that kyphosis increases in females with age, particularly between 50 and 59 years of age. The researchers then established an exercise program for healthy women aged 50-59. For one year, 81 women were asked to perform spinal extension exercises including elastic band resistance (Click here to download the Spinal Extension Exercise protocol) 3 times per week. Cervical and thoracic spinal curves were measured before and after the program.

After 1 year, the researchers determined which women were compliant or non-compliant. The remaining women who had performed exercise irregularly were excluded (46 women) from analysis, leaving a total of 35 women in the analysis. The researchers found that those women who did not perform the exercises had a greater progression of poor posture, particularly increasing in thoracic kyphosis.

The researchers noted that these results are only applicable to relatively healthy women without spinal abnormalities. In addition, they suggested that women with symptomatic spinal stenosis should not perform these exercises. While these results are encouraging, poor compliance was an issue: only 18% consistently performed the exercises. An exercise program including Thera-Band® resistance bands may improve posture in healthy older women, but more research is needed on long-term effects and compliance.

REFERENCE Ball JM, et al. Spinal extension exercises prevent natural progression of kyphosis. Osteoporos Int. 2009 Mar;20(3):481-9.

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