How to Fix Rounded Shoulders & Forward Head at 60+ [Exercises + Tips]

 A few months ago, I happened to be walking past a full-length mirror in my house when I glanced over and saw this hunched-over old lady looking back at me!

Her shoulders were rounded forward, and her head had a pretty good forward lean.

Oh my gosh is that me?!? 

It sure was!  When did this happen?

Does this sound familiar?  Have you noticed the hunched-over forward shoulder lean, too?  I know I’m not alone!

My immediate thoughts were – can I fix my rounded shoulders?  And if so how do I fix this?

I mean, is this just something that happens when you turn 60?

Is it just going to get worse?

This little glance in the mirror, as it turned out, was just the kick in the pants that I needed.

This was NOT going to be my new normal!

So, I got to work right away and researched – what caused this to happen and can I reverse it or at the very least prevent it from getting worse.

I learned that rounded shoulders and forward head posture are common problems – especially as we age. YAY!

It can be caused by things such as poor posture habits, weak muscles, and even certain medical conditions.

But the good news is that I was able to find some great exercises and stretches to help improve and correct my posture.  It’s still a work in progress and probably always will be.

So, I thought I would share some of the exercises and stretches that have helped me fix my rounded shoulders and forward head posture. I also wanted to discuss some of the causes of these issues and give you tips that I learned to prevent this from getting worse.

By taking steps to improve our posture, we can not only look better but also feel better and reduce our risk of health problems down the line.

So, let’s get started!!

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What Causes Rounded Shoulders and Forward Head Tilt?

I was once told by a therapist that the US is a forward-leaning nation.  I never put much thought into this until recently – now I get it!

Sitting for long periods of time is a common cause of rounded shoulders and forward head posture – I know this is huge for me.

When I sit for extended periods, I find myself slouching forward—either because of my computer or looking at my phone—which, of course, causes my shoulders to round and my head to move forward.

This happens because the muscles in my upper back and neck become weak and my chest muscles become tight, making it hard to maintain good posture.

I’ve also found that the more stress I hold onto, the worse this gets because when you’re stressed, you tend to tighten up those muscles. 

Driving for long periods can also cause your shoulders and head to round forward. This can be a big problem for people who drive for a living, such as truck drivers or delivery drivers.

When I’m driving, I found that I lean forward and hunch over the steering wheel, I have started to pay more attention to this – now I make sure that my shoulder blades are touching the back of my seat at all times. 

Reading in bed or using electronic devices (phone, iPad, laptop) can also contribute to rounded shoulders and forward head posture.

How many people are guilty of this?  Show of hands, please!

When I read in bed or use my phone or tablet, I tend to hold my head forward and down, which can cause my neck and shoulder muscles to become fatigued and weak.

This can lead to posture imbalances and contribute to rounded shoulders and forward head posture.

Recognizing Symptoms

Now that I’m putting more effort into fixing my rounded shoulders and a forward head lean, I realize how uncomfortable I was.

Here are some common symptoms to look out for (I had most of them!):

• Pain in the neck, shoulders, or upper back
• Headaches, especially at the base of the skull
• Discomfort or tension in the shoulders
• Stiffness in the neck or upper back
• Balance issues, especially when walking or standing for long periods

If you’re experiencing any of these symptoms, you need to take action sooner vs later. 

Why – well, rounded shoulders and a forward head lean can lead to pinched nerves and compression in the chest, which can cause even more discomfort.

One way to check if you have rounded shoulders is to stand with your back against a wall. If your shoulders don’t touch the wall, you may have rounded shoulders—this was a real eye-opener for me!

Or, if you’re like me, just take a quick look in the mirror when you’re standing sideways.  It’s really not hard to spot!

Okay, now that you know you’re walking around looking like an old lady (or man), what are you going to do about it?

Well, with the right exercises and stretches, you can improve your posture and reduce discomfort in your neck, shoulders, and back.

Exercises to Fix Rounded Shoulders

Luckily, there are stretches that can help correct poor posture.

This is where the work begins.  I will tell you that when you first start doing these stretches – you will hate me!

I’m not going to lie – they are very uncomfortable at first.  But with time and persistence it does get better and so will your posture!

1.  Wall Angels

This stretch has been very beneficial and really opened my eyes to how tight my shoulders were.  

To do the exercise:

• Stand with your back against a wall and arms bent at 90-degree angles
• With your elbows and wrists touching the wall (don’t worry – these are more difficult – I still have trouble getting my wrists to touch the wall).
• Slowly raise your arms up and down the wall, keeping your elbows and wrists in contact with the wall the entire time.

If this is too hard to do standing up against the wall, try lying on the floor with your arms out to your side at 90 degrees.  I started here and let gravity do its thing!

2.  Wall Slides

This is another great stretch. 

• Stand with your back against the wall with your arms down by your side. 
• Then, slowly raise your arms up the wall, keeping your elbows and wrists in contact with the wall the entire time.
• Avoid shrugging your shoulders – try to keep them down and relaxed.

These exercises help to improve your shoulder position and strengthen the muscles in your upper back.

3.  Reverse Shoulder Stretch

To do this stretch:

• Stand with legs hip distance apart.
• Take your arms behind your back and clasp your hands together (if this is difficult use a towel and hold at either end behind your back). 
• Then try to move your hands away from your body. 
• Hold this for 10-20 seconds
• Release and then repeat. 

You can even lean forward with your arms over your back. 

4.  Doorway Stretches.

This one seems easy, but trust me – you will feel it for sure!

• Start by standing in a doorway.
• Place your right hand on the right side of the door frame and your left hand on the left side of the door frame.
• Then, walk forward, keeping your hands on the door frame.

Do you feel that???  Yeah, you do!

This exercise stretches your chest muscles as well as your shoulders.

5.  Planks

Finally, planks are a great exercise for overall posture improvement.

To do a plank:

• Start in a push-up position.
• Then, lower yourself onto your forearms.
• Hold this position for as long as I can, making sure to keep your body in a straight line from your head to your heels.

This exercise helps to strengthen my core muscles, which are important for maintaining good posture.

6.  Theraband Pull-Aparts

This one is an easy one to do at any time.

To do this:

• Take a theraband and place one end in each hand.
• Pull the band out to the side at shoulder level.
• Return it back to the starting position and then pull the band out to the side again.

This will stretch your chest muscles as well as strengthen your shoulders.

Other Tools To Help Improve Your Shoulder Posture

1.  Foam Roller

Yes sir – foam rolling can be a wonderful tool for poor posture.

It is a great tool to accent your stretching.

So, grab that foam roller and roll out those shoulders and pecs. 

This will really help to loosen up that area – and it should feel good.

2.  Posture Correctors

This is an awesome tool, but remember it’s only a tool. 

Some days no matter what I do I feel like my shoulders just wants to stay rounded! These are the days that I pull out my posture corrector.  It reminds me to sit up straighter. 

I would not encourage you to wear it all of the time because it can cause your other muscles to weaken. 

It serves a great purpose when used correctly. 

Lifestyle Modifications

As someone who spends a lot of time sitting at a desk, I know how easy it is to round those shoulders.

But I found that making a few simple lifestyle modifications can go a long way in correcting rounded shoulders and forward head posture.

One of the easiest things you can do is modify your workstation. Make sure your computer screen is at eye level, your keyboard is at a comfortable height, and your chair supports your lower back.

Standing is also important. If you spend a lot of time sitting, try to take frequent breaks to stand up and stretch.

I purchased a stand-up desk which has helped me to change position often so that I am not in one position all day.

When you stand, be sure that your weight is evenly distributed between both feet, and avoid locking your knees or slouching your shoulders.

I also have a foam mat that I stand on to take the pressure off my lower back.

If you don’t have a stand-up desk or cannot afford one, be sure to stand often—maybe while on the phone and not on your computer.

If you’re not sure how to set up your workstation correctly, there are plenty of online resources that can help.

Also, if you do drive a lot be sure to make that more ergonomic.  Make sure that your car seat is in a good position so that you are not leaning forward.

One of the biggest things that I now do is make sure that I sit with my shoulders touching the back of my seat in the car – this has prevented me from leaning over the steering wheel.

Another important factor is breathing. When we’re stressed or anxious, we tend to take shallow breaths that don’t fully expand our lungs. This can lead to tension in the neck and shoulders. Taking deep, diaphragmatic breaths can help relax these muscles and improve posture.

By making these simple lifestyle modifications, you can improve your posture and reduce the risk of developing rounded shoulders and forward head posture.

Conclusion

Having rounded shoulders and a forward head posture can be a major roadblock to your overall health.

Fortunately, though, there are certain exercises you can do to help fix this problem.

Start by developing good posture when you’re sitting or standing for long periods of time. Do shoulder blade retraction exercises throughout the day, such as wall slides and doorway stretches. 

You’ll need persistence, consistency, and dedication due to the muscular asymmetry built from years of poor posture, but with enough hard work, it’s possible for older adults to develop good posture at any age!