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

 Updated 12/18/24

Have you noticed yourself slouching more as you’ve gotten older? 

I know that I have!

Are you wondering why this is happening? Or maybe you’re thinking it’s just something that happens as we age – and there is nothing that you can do about it?  

According to a study by the National Institutes of Health, more than 50% of adults over the age of 60 suffer from rounded shoulders and forward head posture. 

For some of us, it can be due to certain medical conditions, but for most of us, it’s more than likely due to our lifestyle.  

You know – spending hours hunched over the computer screen or cell phone – also known as text neck? 

For some of us that drive a lot it could be poor posture from leaning forward over the steering wheel.

Which ever one sounds most like you, over time this can cause your chest muscles to become tight while the upper back muscles become weak making you walk like an “old woman”!

So, do we have to live with this?  

Absolutely not!    

The good news is that by doing specific stretches for the chest muscles and strengthening exercises for the back muscles, you can make a significant difference improving your poor posture. 

Getting started doesn’t have to be complicated. 

You can tackle this problem by starting a stretching and strengthening program to retrain your muscles and bring the shoulders and neck back to a neutral position.  

Not only will this help us look more confident, but it can also help to decrease discomfort and prevent long-term health problems.

So, let’s explore the common causes of postural issues and tips for fixing them. 

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What Causes Rounded Shoulders?

Rounded shoulders happen when the shoulders roll forward over a prolonged period of time, causing a bad posture. 

This can affect the natural curvature of the spine, which causes muscle imbalances.

The pectoralis major and minor muscles, which connect the chest to the upper arm, become tight. 

At the same time, the rhomboids and middle trapezius muscles in the upper back can weaken. 

This imbalance can limit your range of motion and increase tension in the neck.

Causes of Forward Head Posture

Forward head posture is when the head tilts forward, this usually happens with rounded shoulders. 

This stance can strain the neck and upper back muscles over time.

The best way to fight forward head posture is to start doing neck stretches and strengthening exercises. 

If you sit at a desk for long periods of time, make adjustments to your workstation, simple things like bringing your screen up to eye level and keyboard close to the body at waist level can bring you to an upright posture.  

Some people also use a foot elevator to keep the lower body in proper alignment.  

These changes can significantly improve postural alignment.

Recognizing Symptoms of Rounded Shoulders & Forward Head Lean

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

Here are some common symptoms to look out for:

• 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 cause pinched nerves and compression in the chest, which can cause even more discomfort as well as health issues.

How to Assess Your Posture

Assessing your posture is a very important first step in addressing rounded shoulders and forward head posture. 

When you identify the underlying issues, you can then come up with a plan to correct the problem.

To start, stand against a wall with our heels, buttocks, shoulders, and head touching it. 

Check to see if there’s a gap between your lower back and the wall; a large gap may indicate poor posture.

Next, check your side profile in a mirror. 

Draw an imaginary line from the ear to the shoulder to the hip. If our head juts forward past this line, it suggests that you have round shoulder pposture and a forward head lean. 

If you are unable to do this yourself, you can check in with a chiropractor, physical therapist, athletic trainer, or certified personal trainer.  They can do a physical exam to check muscle balance.

Exercises to Fix Rounded Shoulders

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 is a great way to improve your shoulder position.  

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 (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.  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 it 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. 

3.  Doorway Stretch

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.

4.  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 the core muscles, which are important for maintaining good posture.

Exercises for Forward Head Leaning

1.  Chin Tucks

This is a simple stretch but also very effective for strengthening the deep cervical muscles.  

It can be done anywhere – any time.  

Relax and then repeat 10 times for 1-2 sets.  

• Begin by sitting or standing with your spine straight from the neck to the lower back.
• Place index and long fingertips on the chin.
• Begin tucking your chin, making a double chin as you gently push fingertips into the chin.
• While in this position, look up and down 3 times, then release.  
• Relax and then repeat 10 times for 1-2 sets.  

2.  Single Arm Pec Stretch

This exercise can be done while standing or lying on the floor.  It’s great for stretching the chest.  

When the chest muscles are tight, they can pull the shoulders and neck forward.

Standing

• Begin by standing with your right side close to a wall. 
• Place your right hand on the wall and begin slowly walking forward while the hand remains stationary on the wall.  
• Keep your back flat. Do not arch the back.  
• You will begin to feel a stretch in the chest and the shoulder.  If you don’t feel in both, readjust.  
• Hold for 3-5 seconds and release. 
• Repeat 5-10 times and then switch arms.  

Lying

• Begin on your stomach with your right arm stretched out to the side – in a half “T” position.
• Keep your left hand as close to your left shoulder as possible.  
• Begin pushing up on the left hand, twisting your upper body to the left.
• Flex your left hip and place your left foot on the floor.
• Keep your right arm pinned to the floor. 
• Hold for 5-10 seconds (remember to breathe).
• Release and repeat 5 times, then switch arms.  

3.  Upper Trapezius and Scapular Stretch

This can be done sitting or standing.

How to do it: 

• Sit or stand tall.
• Slowly tilt your head to the right side,
• Bring the ear towards the shoulder as you turn your head so your nose comes close to your armpit.
• You can place the left hand on top of the right side of the head for a deeper stretch.
• Hold for 15-20 seconds and switch sides.

4.  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 fixing 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.

READ MORE: Say Goodbye to Stretching: Relieve Upper Body Tension with This 10-Minute Foam Rolling Routine – Fitness Volt

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 doing desk work, 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 positions 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 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 shoulder blades 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 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.

Fixing Rounded Shoulders & Forward Head

Addressing rounded shoulders and a forward head is not just about improving your posture; it’s about improving your overall health.

By understanding the causes and making simple fixes, you can prevent future aches and pains and improve your daily life.

Remember to stand tall with your shoulders back and your head held high, as every small change can make a big difference.

But the journey doesn’t end here. Keep exploring different exercises and stretching techniques, and don’t hesitate to consult a physical therapist if needed.

You can achieve a confident and healthy posture with consistent effort and commitment.

As Maya Angelou once said, “Stand up straight and realize who you are, that you tower over your circumstances.”

So, let’s stand tall and take control of our posture, one day at a time.