Many people assume a hunched posture is an inevitable part of getting older. It isn’t. While arthritis and age-related changes can contribute, habits, stiffness and muscle imbalances are often the bigger culprits, and those are fixable for most people.
In this guide, I’ll explain the four common causes of “hunch walking” and show you simple exercises to help you stand taller, feel steadier, and walk with confidence.
DISCLAIMER: The information in this post is not a substitute for individualized medical advice and the exercises are not suitable for every person. Please get checked out before you start any new exercise programme.
Why Hunched Walking Matters
Walking bent forward doesn’t just affect appearance. It can:
- Reduce balance by shifting your centre of gravity forward.
- Limit vision because you’re always looking at the floor.
- Increase fall risk when you can’t scan the path ahead.
The good news: with the right approach, most people can improve posture and comfort within weeks.
The 4 Common Causes of a Hunched Posture
- Habit & Safety Behaviours
It’s common to look down to feel safer. Over time, this becomes a default posture that keeps you tipped forward. - Thoracic Stiffness (Mid-Back)
When the thoracic spine becomes stiff (especially in extension), the body compensates by rounding forward – a pattern sometimes called kyphosis. - Tight Chest (Pectorals)
Tight pecs pull the shoulders in and forward, narrowing the chest and reinforcing the rounded posture – particularly common in desk workers and anyone who spends time reaching or working in front. - Weak Shoulder-Blade Muscles
Weak rhomboids and lower trapezius allow the shoulder blades to drift apart. Without these “postural anchors,” it’s harder to maintain an open, upright chest.
Quick Habit Fix: The “15-Foot Gaze”
If you tend to stare at your feet, try this today:
- Lift your gaze to a point on the ground about 15 feet (4–5 metres) ahead.
- Keep your chin gently tucked (not poking forward), and let your sternum lift.
This simple cue helps you scan for hazards and see what’s coming, while naturally improving balance and rib-cage position. Expect it to feel a bit stiff at first – that’s normal and will ease as you add the exercises below.
Exercise 1: Band Pull-Apart (Strengthens Shoulder-Blade Muscles)
Targets: Rhomboids, middle/lower traps
Equipment: Light resistance band
How to do it
- Stand tall, arms straight, band held at chest height.
- Pull the band wide by moving your hands apart, keeping elbows long and shoulders relaxed down.
- Squeeze your shoulder blades together at the end for 2–3 seconds.
- Return slowly.
Dosage: 2–3 sets of 6–10 reps, once daily.
Tips: Think “shoulder blades into back pockets.” Stop if it causes shoulder pain, you should feel work between the blades, not in the front of the shoulder.
Exercise 2: Seated Chest-Opener Stretch (Releases Tight Pecs)
Targets: Pectorals (front of chest)
How to do it
- Sit tall. Clasp your hands behind your head.
- Gently draw your elbows back and lift your sternum, keeping the neck long.
- Aim for a comfortable 4–5/10 stretch across the chest and the front of the shoulders. No forcing.
Hold: 30 seconds, 1–3 times, repeat 2–3x/day.
Tips: Don’t yank on your neck; the hands are there for light support. You should feel opening across the chest, not pinching in the shoulder joints.
Exercise 3: Thoracic Extension Over a Foam Roller (Mobilises Mid-Back)
Targets: Thoracic extension mobility
You’ll need: A firm foam roller and a firm surface (floor or very firm mattress)
How to do it:
- Lie with the roller under your shoulder blades. Support your head with your hands.
- Flatten your lower back gently (draw belly in) to avoid over-arching the lumbar spine. Keep this throughout.
- From that braced position, slowly extend over the roller, pausing where you feel stiff. Keep breathing.
- Return, then move the roller slightly up or down the thoracic area to find other stiff spots.
Time: About 2 minutes, once or twice daily, as comfortable.
Important safety notes:
- Only perform if it’s comfortable and cleared by your clinician/GP.
- Avoid if it provokes lower-back pain, sharp pain, dizziness, or symptoms down the arms.
- Go slow; you may hear harmless pops/clicks as joints decompress.
A Simple Weekly Plan
- Daily:
- 1–2 minutes Thoracic Extension (comfortable range)
- Band Pull-Apart 2–3 × 6–10
- Chest-Opener Stretch 1–3 × 30s (2–3x/day if tight)
- 15-Foot Gaze on every walk
- 1–2 minutes Thoracic Extension (comfortable range)
- After 2–4 weeks, expect:
- Easier upright posture while walking
- Better balance and path awareness
- Less neck and upper-back fatigue
- Easier upright posture while walking
Progress gradually. If something hurts (beyond normal stretching effort), stop and seek advice.
When to Get Professional Help
Book in with a physiotherapist if you notice any of the following:
- New or worsening pain, tingling, or numbness in the arms
- History of osteoporosis with recent fractures
- Dizziness, balance problems, or frequent trips/falls
- The exercises don’t help within 4–6 weeks
A tailored assessment can identify the specific mix of stiffness, weakness, and habits behind your posture – and give you a plan that fits your body and goals.
The Takeaway
“Hunch walking” isn’t something you have to accept. With better gaze habits, mid-back mobility, chest opening, and stronger shoulder-blade muscles, most people can stand taller and walk more confidently – often within a few weeks of consistent practice.
Next Steps
If you’d like personalised guidance, HT Physio in Farnham can help you build a safe, effective plan for posture and walking.
For more practical strategies, check out my book Thriving Beyond 50, packed with expert tips to keep you strong, mobile and independent.
Author:
Will Harlow, MSc, MCSP. Over-50s Specialist Physiotherapist, HT Physio (Farnham, UK)