How Can I Improve My Posture?

Stretches and strategies that can help neck, back and balance

Adam Rosenbluth, M.D.,

AARP

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Published September 23, 2024

illustration of a man hunched over his computer before straightening up to improve his posture

James Yates

First of all, I want to emphasize how important posture is. If our posture is poor, it can contribute to neck and back pain, cause headaches, make us feel unsteady and lead to difficulty walking. Bad posture causes the muscles around our chest to tighten, making it harder to breathe. It can also lower self-confidence — and make us appear shorter.

As we become more dependent on laptop computers, iPads, cell phones and other devices, I see patients sitting in my waiting rooms, people walking around on the streets and riding the trains and buses, hunched over with their heads down and their necks and spines curved, staring at their screens. I read a Pew Research survey that said Americans 60 years and older spend more than half their daily leisure time, four hours and 16 minutes, in front of screens.

On top of that, poor posture is something that usually increases as we get older because our discs compress naturally as we age. When you combine the aging process with the use of devices, you can understand how hunching can worsen.

If you look at X-rays of the spine from a side view of people who spend a lot of time looking down, you’ll see their upper thoracic spine, located in the top and middle of their backs, curved forward like a “C”. If this bent posture is maintained, it doesn’t take long for the back to be permanently curved. Some people may eventually struggle to lift their heads. There’s actually a syndrome associated with this stance called FHP — or forward head posture.

It helps to create healthy habits around screen time. You’re probably not going to give up your devices, but you might consider turning them off for a number of hours every night, as well as turning them off at meal times. Also, certain apps let you know just how long you’ve been staring at your computer screen or how much time you’ve spent looking at your phone.

I encourage patients by saying: “That’s great, but do your own research on this. Meet with a physical therapist to get some basic skills, and learn what you can do daily to help your spine.” Meanwhile, look for apps you can download that will remind you to stand straight.

More from Dr. Adam

Some other strategies you might consider include wearing a harness or brace that pulls your shoulders back and prevents them from curving in, or an electronic device with a sensor that sends an alert if you’re slouching. Both of these approaches have received mixed reviews.

To help correct my posture, I like to do what I call the “Reverse Fonzie.” Remember the character on television in the ‘70s and ‘80s played by Henry Winkler? Anyway, Fonzie was always giving the thumbs-up sign. Instead, I rotate both of my thumbs down 90 degrees and pull them towards the back of my body. This position stretches out my chest, pulls my shoulder blades together and puts my chin in a perfect place. I hold this position for a few seconds and do it several times during my day.

Good posture not only keeps our spine straight in the moment, but it can help bring “happy days” into our future. It’s definitely worth the effort to straighten up.

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