Feel Hunched Over? Try This To Stand Up Straighter

Dr. Alyssa Kuhn, arthritis expert, gives it to us straight:

It’s not just about remembering to stand tall

And it’s also not just about age! Modern daily postures like sitting, driving, and looking down all tend to keep your body in a rounded position, tightening the muscles at the front of your body while weakening the muscles in your upper back, which makes standing tall feel harder over time.

The good news: this means that posture is not fixed with age—when you restore mobility to tight areas and strength to weak areas, your body can relearn how to support an upright position.

Here are three exercises to do just that:

• Chest opener: open your arms out to the sides and bring them back together to stretch tight chest muscles while strengthening the muscles around your shoulder blades that help keep your chest lifted and your shoulders back; resistance can be added so long as you maintain a full, comfortable range of motion.
• Row: pull your elbows back and down to activate your upper back while keeping your shoulders away from your ears, reinforcing the muscles that support an upright posture; rows can be done with bodyweight, resistance bands, or dumbbells so long as the movement stays controlled and the shoulder blades do the work.
• Push-up with rotation: perform a push-up against a wall or elevated surface, then gently rotate your upper body by opening one arm to add upper-back mobility while strengthening your chest, upper back, and core to support standing tall.

For each exercise, good form is paramount. For example, keep your body in a straight line during the push-ups, avoid shrugging your shoulders during the rows, and prioritize smooth, controlled movements over rushing through the exercises in general.

As with any exercises, consistency does also matter, so do try to do them regularly. Perhaps set a reminder in your phone 🙂

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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The Pains That Good Posture Now Can Help You Avoid Later

Take care!